Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Energy	19.2% 558kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	58.5% 42.4g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	21% 0.27mg	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	3.4% 13.6μg	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	268% 241mg	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	0.3% 0.045mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Oranges	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	22.7% 0.2mg	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	13.6% 1.1mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	4.93% 0.11mg	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	35.6% 249mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.63% 319g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked parboiled Long-grain White Rice vs Oranges:

• Cooked parboiled Long-grain White Rice has 8.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Vitamin B2, 10 times more Vitamin B9, more Vitamin C and 18 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Oranges:

• Cooked parboiled Long-grain White Rice has 1.6 times more Copper, 2.4 times more Iron, 14.2 times more Manganese, 3.9 times more Phosphorus, 18.6 times more Selenium and 5.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium and 3.2 times more Potassium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Oranges have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 2.6 times more Energy, 2.4 times more Omega 3, 2.2 times more Carbohydrate and 3.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 85 times more Sugars and 2.7 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.