Comparing Nutrients in 300 calories Enriched Medium-grain White Rice VS Oranges with Peel

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Oranges with Peel: 476g

Enriched Medium-grain White Rice has 5.7 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 - Enriched Medium-grain White Rice or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Enriched Medium-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	0.5% 0.48g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	51% 66g	56.8% 74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.07% 1.17g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	40% 0.48mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	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	48% 193μg	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	0.61% 0.092mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	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	45.4% 3.63mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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% 90mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	10.6% 392g	3700g per day for Men 19-50 years

Enriched Medium-grain White Rice VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Medium-grain White Rice or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Enriched Medium-grain White Rice vs Oranges with Peel :

• 300 calories of Enriched Medium-grain White Rice have 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Enriched Medium-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 Enriched Medium-grain White Rice vs Oranges with Peel :

• 300 calories of Enriched Medium-grain White Rice have 3.8 times more Selenium and 1.8 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 44.4 times more Calcium, 3 times more Copper, 2.3 times more Magnesium, 13 times more Potassium and 36.5 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Oranges with Peel contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium 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 18.4 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Enriched Medium-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Medium-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.