Comparing Nutrients in 300 calories Navel Oranges VS Dry instant Long-grain White Rice, enriched

Weight per 300 calories

• Navel Oranges: 612g
• Dry instant Long-grain White Rice, enriched: 79g

Dry instant Long-grain White Rice, enriched has 7.8 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Dry instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.77% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	50% 65g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0.054% 0.039g	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	19% 13.8g	0.022% 0.016g	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	% 12g	% 0.016g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0.016g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	7.4% 0.096mg	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	52% 208μg	54.3% 217μg	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	402% 362mg	0% 0mg	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	6.12% 0.92mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.066% 0.079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	26.3% 263mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	15.5% 0.14mg	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	9.95% 0.8mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	2.63% 11mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	34% 0.78mg	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	20% 141mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.18% 6.6g	3700g per day for Men 19-50 years

Navel Oranges VS Dry Instant Long-grain White Rice, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Dry instant Long-grain White Rice, enriched?

Lets compare vitamin content per 300 calories of Navel Oranges vs Dry instant Long-grain White Rice, enriched:

• 300 calories of Navel Oranges have more Vitamin A, 14.1 times more Vitamin B2, 4.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C and 29.1 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While 300 kcal of Dry instant Long-grain White Rice, enriched contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Dry instant Long-grain White Rice, enriched:

• 300 calories of Navel Oranges have 15.2 times more Calcium, 1.7 times more Copper, 6.1 times more Magnesium, 1.5 times more Phosphorus, 47.7 times more Potassium and 79.6 times more Water than Dry instant Long-grain White Rice, enriched.
• While 300 kcal of Dry instant Long-grain White Rice, enriched contain 6.2 times more Iron, 4.4 times more Manganese, more Selenium and 2.3 times more Zinc than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1318.4 times more Sugars, 872.4 times more Fructose and 9 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Navel Oranges and Dry instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.