Comparing Nutrients in 300 calories Oranges with Peel VS Dry parboiled enriched Long-grain White Rice

Weight per 300 calories

• Oranges with Peel: 476g
• Dry parboiled enriched Long-grain White Rice: 80.2g

Dry parboiled enriched Long-grain White Rice has 5.9 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dry parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Oranges with Peel	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.26g	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	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	28% 0.36mg	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	35.7% 143μg	51.5% 206μg	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	376% 338mg	0% 0mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	33.3% 333mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	25.3% 0.23mg	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	47.6% 3.8mg	33.4% 2.67mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	5.16% 21.7mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.83mg	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	15% 105mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.21% 7.9g	3700g per day for Men 19-50 years

Oranges With Peel VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dry parboiled enriched Long-grain White Rice?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dry parboiled enriched Long-grain White Rice:

• 300 calories of Oranges with Peel have more Vitamin A, 5.9 times more Vitamin B2, 2.9 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 300 kcal of Dry parboiled enriched Long-grain White Rice contain 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dry parboiled enriched Long-grain White Rice:

• 300 calories of Oranges with Peel have 5.9 times more Calcium, 1.4 times more Iron, 3.1 times more Magnesium, 6.7 times more Potassium and 49.6 times more Water than Dry parboiled enriched Long-grain White Rice.
• While 300 kcal of Dry parboiled enriched Long-grain White Rice contain 4.8 times more Selenium and 1.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Dry parboiled enriched Long-grain White Rice contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 14.8 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Oranges with Peel and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.