Comparing Nutrients in 500 calories Florida Oranges VS Enriched Medium-grain White Rice

Weight per 500 calories

• Florida Oranges: 1087g
• Enriched Medium-grain White Rice: 139g

Enriched Medium-grain White Rice has 7.8 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Florida Oranges	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	84.8% 110g	130g per day for Men 19-50 years
Sugars	137% 99g	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	68.6% 26g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	15.5% 0.2mg	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	46% 185μg	80.2% 321μg	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	543% 489mg	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	13% 1.96mg	1% 0.15mg	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

	Florida Oranges	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	46.7% 467mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	17% 0.15mg	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	12.2% 0.98mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	66.4% 1.53mg	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	18.6% 130mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.48% 18g	3700g per day for Men 19-50 years

Florida Oranges VS Enriched Medium-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Enriched Medium-grain White Rice?

Lets compare vitamin content per 500 calories of Florida Oranges vs Enriched Medium-grain White Rice:

• 500 calories of Florida Oranges have more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 12.8 times more Vitamin E than Enriched Medium-grain White Rice.
• While 500 kcal of Enriched Medium-grain White Rice contain 1.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Florida Oranges.
• 500 calories of Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Raw Florida Oranges as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Enriched Medium-grain White Rice:

• 500 calories of Florida Oranges have 37.4 times more Calcium, 2.8 times more Copper, 2.2 times more Magnesium, 15.4 times more Potassium and 52.9 times more Water than Enriched Medium-grain White Rice.
• While 500 kcal of Enriched Medium-grain White Rice contain 6.2 times more Iron, 5.9 times more Manganese, 3.9 times more Selenium and 1.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Enriched Medium-grain White Rice contain similar levels of Phosphorus per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 13.4 times more Fiber than Enriched Medium-grain White Rice.
• Both Florida Oranges and Enriched Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Enriched Medium-grain White Rice provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.