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Comparing Nutrients in 500 calories OrangesVS Cooked Regular Long-grain White Rice with Salt

Weight per 500 calories

Oranges
1064g
Cooked Regular Long-grain White Rice with Salt
385g

Cooked Regular Long-grain White Rice with Salt has 2.8 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Cooked Regular Long-grain White Rice with Salt?

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Cooked Regular Long-grain White Rice with Salt
9%
2%
89%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.3%1.28g
Fat
1.1%1.08g
1.28 gvs1.08 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.93%0.3g
0.16 gvs0.3 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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4.65%0.074g
Omega 3
3.13%0.05g
0.074 gvs0.05 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
1.4%0.24g
0.19 gvs0.24 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
83.3%108g
125 gvs108 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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137%99g
Sugars
0.27%0.19g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
99 gvs0.19 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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67%25.5g
Fiber
4.05%1.54g
25.5 gvs1.54 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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18%10g
Protein
18.5%10.3g
10 gvs10.3 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

13%117μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
117 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
6.4%0.077mg
Thiamine
0.93 mgvs0.077 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.43 mgvs0.05 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
9.6%1.54mg
Niacin, nicotinic acid, niacinamide
3 mgvs1.54 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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53%2.66mg
Vitamin B5
30%1.5mg
Pantothenic acid
2.66 mgvs1.5 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
27.5%0.36mg
Pyridoxine
0.64 mgvs0.36 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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79.8%319μg
Vitamin B9
2.9%11.5μg
Folates and Folic Acid
319 μgvs11.5 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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629%566mg
Vitamin C
0%0mg
Ascorbic acid
566 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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12.8%1.9mg
Vitamin E
1.03%0.15mg
Tocopherols and Tocotrienols
1.9 mgvs0.15 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

42.6%426mg
Calcium
3.85%38.5mg
426 mgvs38.5 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
29.5%0.27mg
0.48 mgvs0.27 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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13.3%1.06mg
Iron
9.6%0.77mg
1.06 mgvs0.77 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
11%46mg
106 mgvs46 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
79%1.8mg
0.27 mgvs1.8 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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21.3%149mg
Phosphorus
23.6%165mg
149 mgvs165 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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56.6%1926mg
Potassium
3.96%135mg
1926 mgvs135 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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9.67%5.3μg
Selenium
52.4%29μg
5.3 μgvs29 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
98%1469mg
0 mgvs1469 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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6.77%0.74mg
Zinc
17%1.9mg
0.74 mgvs1.9 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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25%923g
Water
7.1%263g
923 gvs263 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oranges VS Cooked Regular Long-grain White Rice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 500 calories of Oranges vs Cooked Regular Long-grain White Rice with Salt:

Comparing minerals per 500 calories for Oranges vs Cooked Regular Long-grain White Rice with Salt:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: