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

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• Oranges with Peel: 476g

Cooked parboiled enriched Long-grain White Rice has 2 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.78% 2.2g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	34% 0.44mg	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	49.4% 198μg	35.7% 143μg	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	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	30% 0.27mg	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	55% 4.4mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	NA	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	19% 134mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	4.64% 172g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Cooked parboiled enriched Long-grain White Rice have 1.3 times more Phosphorus, 6.8 times more Selenium and 1.7 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 7.2 times more Calcium, 1.6 times more Copper, 3 times more Magnesium, 6.8 times more Potassium and 2.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel contain similar levels of Iron per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 9.8 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.