Comparing Nutrients in 1 pound Dry parboiled enriched Long-grain White Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	58.5% 1696kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	NA	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	0.13% 0.091g	NA	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	61% 34g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	32.4% 0.42mg	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	291% 1166μg	34% 136μg	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	0% 0mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	32.2% 322mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	28.7% 0.26mg	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	189% 15mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	NA	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	99% 694mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled enriched Long-grain White Rice VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Dry parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 1 pound of Dry parboiled enriched Long-grain White Rice has 6 times more Vitamin B1, 10.1 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6 and 8.6 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dry parboiled enriched Long-grain White Rice vs Oranges with Peel :

• 1 pound of Dry parboiled enriched Long-grain White Rice has 5 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 7 times more Phosphorus, 28.4 times more Selenium and 9.3 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 8.3 times more Water than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Oranges with Peel contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry parboiled enriched Long-grain White Rice has 5.9 times more Energy, 5.2 times more Carbohydrate and 5.8 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.