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

Weight per 500 calories

• Cooked parboiled enriched Long-grain White Rice: 407g
• Oranges with Peel: 794g

Cooked parboiled enriched Long-grain White Rice has 2 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	95% 123g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	0.11% 0.081g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.33g	NA	g per day for Men 19-50 years
Fiber	9.63% 3.66g	94% 35.7g	38g per day for Men 19-50 years
Protein	21% 12g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	56.8% 0.74mg	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	82.3% 329μg	59.5% 238μg	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	0% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.041mg	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

	Cooked parboiled enriched Long-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	50.3% 0.45mg	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	92% 7.36mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	NA	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	32% 224mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	7.73% 286g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 5.1 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Cooked parboiled enriched Long-grain White Rice have 1.3 times more Phosphorus, 6.8 times more Selenium and 1.7 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 7.2 times more Calcium, 1.6 times more Copper, 3 times more Magnesium, 6.8 times more Potassium and 2.3 times more Water than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 9.8 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked parboiled enriched Long-grain White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.