Comparing Nutrients in 300 calories Oranges with Peel VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Oranges with Peel: 476g
• Cooked Short-grain White Rice enriched: 231g

Cooked Short-grain White Rice enriched has 2.1 times more energy per unit of mass than Raw Oranges with Peel , which is average 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 Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Oranges with Peel	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.56% 0.095g	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	51% 66.3g	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.84% 0.037mg	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	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.5% 0.14mg	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	34% 136μg	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	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

	Oranges with Peel	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	18.5% 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	47.6% 3.8mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.27% 158g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Short-grain White Rice Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cooked Short-grain White Rice enriched:

• 300 calories of Oranges with Peel have more Vitamin A, 1.3 times more Vitamin B1, 6.4 times more Vitamin B2, 1.7 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cooked Short-grain White Rice enriched:

• 300 calories of Oranges with Peel have 144.4 times more Calcium, 1.6 times more Copper, 3.6 times more Magnesium, 1.4 times more Phosphorus, 15.6 times more Potassium and 2.5 times more Water than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 5.2 times more Selenium and 1.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Short-grain White Rice enriched contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• Both Raw Oranges with Peel and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 300 kcal
• Both Oranges with Peel and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Oranges with Peel as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.