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

Macros Ratio

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

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Energy	19.2% 558kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	43.8% 57g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 19.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	23.6% 13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	8.6% 86mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.63% 319g	10.5% 390g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 5.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Vitamin B2, 11.3 times more Vitamin B9, more Vitamin C and 15 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Navel Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Raw Navel 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 Navel Oranges:

• Cooked parboiled Long-grain White Rice has 1.8 times more Copper, 1.8 times more Iron, 12.2 times more Manganese, 2.4 times more Phosphorus, more Selenium and 4.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium and 3 times more Potassium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Navel 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, 1.9 times more Omega 3, 2.1 times more Carbohydrate and 3.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 77.3 times more Sugars, 112.5 times more Fructose and 2.4 times more Fiber than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.