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

Weight per 500 calories

• Oranges with Peel: 794g
• Cooked Medium-grain White Rice enriched: 385g

Cooked Medium-grain White Rice enriched has 2.1 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Oranges with Peel	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	2.45% 2.4g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	84.6% 110g	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	94% 35.7g	3.04% 1.15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	31.6% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	17.7% 653g	7.13% 264g	3700g per day for Men 19-50 years

Oranges With Peel VS Cooked Medium-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cooked Medium-grain White Rice enriched?

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

• 500 calories of Oranges with Peel have more Vitamin A, 1.2 times more Vitamin B1, 6.4 times more Vitamin B2, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 500 kcal of Cooked Medium-grain White Rice enriched contain 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oranges with Peel have 48.1 times more Calcium, 3.1 times more Copper, 2.2 times more Magnesium, 1.2 times more Phosphorus, 13.9 times more Potassium and 2.5 times more Water than Cooked Medium-grain White Rice enriched.
• While 500 kcal of Cooked Medium-grain White Rice enriched contain 5.2 times more Selenium and 1.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched contain similar levels of Iron per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 31 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.