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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	19.2% 558kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	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	1.97% 0.34g	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	91% 118g	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.045g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	23.6% 13g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.63% 319g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 8.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Vitamin B2, 13 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked parboiled Long-grain White Rice has 1.9 times more Copper, 2.7 times more Iron, 15.4 times more Manganese, 3.2 times more Phosphorus and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia 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 Valencia 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 2.5 times more Energy, 2.2 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Valencia Oranges have similar amounts of Omega 3 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.