Comparing Nutrients in 1 pound Cooked Short-grain White Rice enriched VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Florida Oranges	Recommended Dietary Allowance
Energy	20.3% 590kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	NA	28.6% 11g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Florida 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	62% 0.74mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	17.8% 0.23mg	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	67% 268μg	19.3% 77μg	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	227% 204mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice enriched	Florida Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	82.8% 6.62mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	4.73% 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	21.4% 150mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.4% 311g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Short-grain White Rice enriched vs Florida Oranges:

• Cooked Short-grain White Rice enriched has 1.6 times more Vitamin B1, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.5 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Florida Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Short-grain White Rice enriched as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Short-grain White Rice enriched vs Florida Oranges:

• Cooked Short-grain White Rice enriched has 1.8 times more Copper, 16.2 times more Iron, 14.9 times more Manganese, 2.8 times more Phosphorus, 15 times more Selenium and 5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 43 times more Calcium, 6.5 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Florida Oranges have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Short-grain White Rice enriched has 2.8 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Florida Oranges.
• Both Cooked Short-grain White Rice enriched as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.