Comparing Nutrients in 300 calories Prepared instant Long-grain White Rice, enriched VS Valencia Oranges

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Valencia Oranges: 612g

Prepared instant Long-grain White Rice, enriched has 2.5 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.82% 1.45g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	29.7% 0.39mg	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	42.3% 169μg	59.7% 239μg	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	330% 297mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	25% 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	53.5% 4.3mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	6.12% 0.14mg	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	12.8% 89.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	4.6% 170g	14.3% 529g	3700g per day for Men 19-50 years

Prepared Instant Long-grain White Rice, Enriched VS Valencia Oranges Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Prepared instant Long-grain White Rice, enriched vs Valencia Oranges:

• 300 calories of Prepared instant Long-grain White Rice, enriched have 2.5 times more Vitamin B3 than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain more Vitamin A, 2.9 times more Vitamin B1, 12.7 times more Vitamin B2, 11.3 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Prepared instant Long-grain White Rice, enriched vs Valencia Oranges:

• 300 calories of Prepared instant Long-grain White Rice, enriched have 7.8 times more Iron, 5.9 times more Manganese and 3.2 times more Zinc than Valencia Oranges.
• While 300 kcal of Raw Valencia Oranges contain 12.7 times more Calcium, 2.5 times more Copper, 5.1 times more Magnesium, 50.3 times more Potassium and 3.1 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Valencia Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Valencia Oranges contain more Omega 3 and 10.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 300 calories.