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

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Oranges with Peel: 476g

Prepared instant Long-grain White Rice, enriched 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 - Prepared instant Long-grain White Rice, enriched or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Prepared 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	1.25% 1.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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% 64.7g	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	15% 0.18mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	42.3% 169μg	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

	Prepared instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	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	53.5% 4.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.8% 89.5mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	4.6% 170g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 1.8 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 11.6 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oranges with Peel provide similar amounts of Vitamin B9 per 300 calories.
• 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 Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Prepared instant Long-grain White Rice, enriched have 3.5 times more Selenium and 2.3 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 17.2 times more Calcium, 3 times more Copper, 5.5 times more Magnesium, 42.9 times more Potassium and 2.3 times more Water than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oranges with Peel contain similar levels of Iron and 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 Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Oranges with Peel contain 14.8 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oranges with Peel 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 Fiber
• Both Prepared 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.