Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	20.3% 590kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	100% 130g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	3.6% 1.36g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	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	63% 0.76mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	65.8% 263μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	84.5% 6.76mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	24% 168mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.4% 311g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Oranges with Peel :

• 1 pound of Cooked Medium-grain White Rice enriched has 1.7 times more Vitamin B1, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Medium-grain White Rice enriched 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 Cooked Medium-grain White Rice enriched vs Oranges with Peel :

• 1 pound of Cooked Medium-grain White Rice enriched has 1.9 times more Iron, 1.7 times more Phosphorus, 10.7 times more Selenium and 3.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 23.3 times more Calcium, 1.5 times more Copper and 6.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Oranges with Peel contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Medium-grain White Rice enriched has 2.1 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 15 times more Fiber than Cooked Medium-grain White Rice enriched.
• 1 pound of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain White Rice enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.