Comparing Nutrients in 1 pound Navel Oranges VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	287% 373g	130g per day for Men 19-50 years
Sugars	53% 38.6g	0.31% 0.23g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14% 10.2g	0.13% 0.091g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 8.94g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.091g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	312% 1247μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	89.2% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.37% 0.59mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	194% 4.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.03% 38g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Navel Oranges has 1.8 times more Vitamin B2 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 13.6 times more Vitamin B1, 16.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 8.1 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Dry instant Long-grain White Rice, enriched:

• 1 pound of Navel Oranges has 2 times more Calcium, 6.1 times more Potassium and 10.3 times more Water than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 4.5 times more Copper, 48.5 times more Iron, 1.3 times more Magnesium, 34 times more Manganese, 5.1 times more Phosphorus, more Selenium and 17.9 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 170 times more Sugars and 112.5 times more Fructose than Dry instant Long-grain White Rice, enriched.
• While 1 lb of Dry instant Long-grain White Rice, enriched contains 7.8 times more Energy, 6.6 times more Carbohydrate and 8.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dry instant Long-grain White Rice, enriched offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.