Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Oranges

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Oranges: 1064g

Dry instant Long-grain White Rice, enriched has 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	96% 125g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	137% 99g	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	0.036% 0.026g	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	% 0.026g	NA	g per day for Men 19-50 years
Sucrose	% 0.026g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	49% 0.64mg	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	90% 362μg	79.8% 319μg	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	629% 566mg	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	0.35% 0.053mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oranges	Recommended Dietary Allowance
Calcium	2.9% 29mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	53% 0.48mg	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	104% 8.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	11.6% 0.27mg	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	22% 155mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.3% 11g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Oranges:

• Dry instant Long-grain White Rice, enriched has 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 11.6 times more Vitamin B2, 4.7 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 36.4 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Dry instant Long-grain White Rice, enriched vs Oranges:

• Dry instant Long-grain White Rice, enriched has 7.8 times more Iron, 4.9 times more Manganese, 9.2 times more Selenium and 2.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 14.7 times more Calcium, 2.1 times more Copper, 5.8 times more Magnesium, 54.2 times more Potassium and 83.7 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges contain 1511.9 times more Sugars and 10.2 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.