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

Weight per 300 calories

• Dry instant Long-grain White Rice, enriched: 79g
• Oranges with Peel: 476g

Dry instant Long-grain White Rice, enriched has 6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.74g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	50% 65g	56.8% 74g	130g per day for Men 19-50 years
Sugars	0.054% 0.039g	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	0.022% 0.016g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.016g	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	11% 6.17g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	61% 0.73mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	54.3% 217μg	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	0.21% 0.032mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.066% 0.079μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	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	62% 4.97mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.63% 11mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	13.3% 93mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 10.8 times more Vitamin B2, 4.6 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 300 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Dry instant Long-grain White Rice, enriched have 1.3 times more Iron, 8.8 times more Selenium and 2.2 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 19.2 times more Calcium, 1.9 times more Copper, 6 times more Magnesium, 43.8 times more Potassium and 59.2 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel contain similar levels of Phosphorus per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched 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 14.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel 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 Dry instant Long-grain White Rice, enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.