Comparing Nutrients in 500 calories Oranges VS 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.

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%

Macro Nutrients

	Oranges	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	83.3% 108g	130g per day for Men 19-50 years
Sugars	137% 99g	0.27% 0.19g	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	67% 25.5g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	18% 10g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	27.5% 0.36mg	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	79.8% 319μg	2.9% 11.5μg	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	629% 566mg	0% 0mg	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	12.8% 1.9mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	42.6% 426mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	29.5% 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	13.3% 1.06mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	79% 1.8mg	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	21.3% 149mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	25% 923g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 12 times more Vitamin B1, 8.5 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C and 12.4 times more Vitamin E than Cooked Regular Long-grain White Rice with Salt.
• Both Raw Oranges as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Raw Oranges have 11.1 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 14.3 times more Potassium and 3.5 times more Water than Cooked Regular Long-grain White Rice with Salt.
• While Cooked Regular Long-grain White Rice with Salt contains 6.8 times more Manganese, 5.4 times more Selenium, more Sodium and 2.5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Regular Long-grain White Rice with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 517.2 times more Sugars and 16.6 times more Fiber than Cooked Regular Long-grain White Rice with Salt.
• Both Raw Oranges and Cooked Regular Long-grain White Rice with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Oranges as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.