Comparing Nutrients in 1 pound Chinese restaurant steamed white Rice VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	23.6% 685kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	41.5% 54g	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	10.7% 4.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed 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	6.05% 0.073mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	22% 1.77mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	21.4% 150mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	7.66% 283g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chinese restaurant steamed white Rice vs Valencia Oranges:

• Chinese restaurant steamed white Rice has 2.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B6 and 7.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 1 pound for Chinese restaurant steamed white Rice vs Valencia Oranges:

• Chinese restaurant steamed white Rice has 1.3 times more Copper, 4.3 times more Iron, 19.5 times more Manganese, 1.9 times more Phosphorus and 11.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8 times more Calcium, 2 times more Magnesium, 9 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 1 pound:

• Chinese restaurant steamed white Rice has 3.1 times more Energy, 2.8 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.