Comparing Nutrients in 500 calories Navel Oranges VS Cooked Medium-grain White Rice enriched

Weight per 500 calories

• Navel Oranges: 1020g
• Cooked Medium-grain White Rice enriched: 385g

Cooked Medium-grain White Rice enriched has 2.7 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Navel Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	84.6% 110g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	3.04% 1.15g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	31.6% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	14.8% 0.19mg	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	86.7% 347μg	55.8% 223μg	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	670% 603mg	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	10.2% 1.53mg	NA	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

	Navel Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	44% 439mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	16.2% 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	16.6% 1.33mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	63% 1.45mg	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	33.5% 235mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	7.13% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Cooked Medium-grain White Rice enriched:

• Raw Navel Oranges have more Vitamin A, 8.5 times more Vitamin B2, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.6 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Navel Oranges as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Cooked Medium-grain White Rice enriched:

• Raw Navel Oranges have 38 times more Calcium, 2.7 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 15.2 times more Potassium and 3.3 times more Water than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 4.3 times more Iron, 4.9 times more Manganese, more Selenium and 2 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 2.4 times more Omega 3 and 19.5 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Raw Navel Oranges and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Navel Oranges as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.