Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Florida Oranges

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Florida Oranges: 652g

Enriched Regular Long-grain White Rice has 7.9 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	82.2% 59.6g	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	0.023% 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	% 0.066g	NA	g per day for Men 19-50 years
Fiber	2.8% 1.07g	41% 15.7g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	25.6% 0.33mg	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	47.5% 190μg	27.7% 111μg	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	326% 293mg	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	0.6% 0.09mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Calcium	2.3% 23mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	28.3% 0.25mg	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	44.3% 3.54mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	6.8% 0.16mg	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	13.5% 95mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	15.4% 568g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Florida Oranges?

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Florida Oranges:

• 300 calories of Enriched Regular Long-grain White Rice have 1.3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 2 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 13 times more Vitamin E than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Enriched Regular Long-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Florida Oranges:

• 300 calories of Enriched Regular Long-grain White Rice have 6 times more Iron, 5.7 times more Manganese, 1.2 times more Phosphorus, 3.8 times more Selenium and 1.7 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 12.2 times more Calcium, 1.4 times more Copper, 3.2 times more Magnesium, 11.7 times more Potassium and 59.5 times more Water than Enriched Regular Long-grain White Rice.
• 300 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Regular Long-grain White Rice have 1.3 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 604.4 times more Sugars and 14.6 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Regular Long-grain White Rice as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.