Comparing Nutrients in 1 pound Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Rice	Oranges	Recommended Dietary Allowance
Energy	57% 1656kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	28.6% 11g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Rice	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	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	3.33% 0.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	45.4% 3.63mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	4.93% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice vs Oranges:

• Raw Regular Long-grain White Rice has 1.2 times more Vitamin B2, 5.7 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 3.8 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Regular 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 Rice vs Oranges:

• Raw Regular Long-grain White Rice has 4.9 times more Copper, 8 times more Iron, 2.5 times more Magnesium, 43.5 times more Manganese, 8.2 times more Phosphorus, 30.2 times more Selenium and 15.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium, 1.6 times more Potassium and 7.5 times more Water than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• Raw Regular Long-grain White Rice has 7.8 times more Energy, 4.4 times more Omega 3, 6.8 times more Carbohydrate and 7.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 77.9 times more Sugars and 1.8 times more Fiber than Raw Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.