Comparing Nutrients in 300 calories Oranges with Peel VS Enriched Regular Long-grain White Rice

Weight per 300 calories

• Oranges with Peel: 476g
• Enriched Regular Long-grain White Rice: 82.2g

Enriched Regular Long-grain White Rice has 5.8 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 Enriched Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Enriched Regular 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	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.71% 0.12g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	0.023% 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	% 0.016g	g per day for Men 19-50 years
Sucrose	NA	% 0.066g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Enriched Regular 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	39.5% 0.47mg	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	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.4% 0.13mg	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	47.5% 190μg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	20% 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	47.6% 3.8mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.89mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.26% 9.55g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Oranges with Peel or Enriched Regular Long-grain White Rice?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Enriched Regular Long-grain White Rice:

• 300 calories of Oranges with Peel have more Vitamin A, 5.9 times more Vitamin B2, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Enriched Regular Long-grain White Rice.
• While 300 kcal of Enriched Regular Long-grain White Rice contain 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Enriched Regular Long-grain White Rice:

• 300 calories of Oranges with Peel have 14.5 times more Calcium, 1.5 times more Copper, 3.2 times more Magnesium, 9.9 times more Potassium and 41 times more Water than Enriched Regular Long-grain White Rice.
• While 300 kcal of Enriched Regular Long-grain White Rice contain 3.7 times more Selenium and 1.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Enriched Regular Long-grain White Rice contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Enriched Regular 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 20.1 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Oranges with Peel and Enriched Regular Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.