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

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Navel Oranges: 1020g

Dry instant Long-grain White Rice, enriched has 7.8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.4% 0.23g	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	98% 128g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 43.7g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	59% 22.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2.9% 29mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.3% 11g	23.7% 877g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Navel Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.8 times more Vitamin B1 and 2.1 times more Vitamin B3 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain more Vitamin A, 14.1 times more Vitamin B2, 4.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin C and 29.1 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Navel Oranges provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Dry instant Long-grain White Rice, enriched as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 6.2 times more Iron, 4.4 times more Manganese, more Selenium and 2.3 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 15.2 times more Calcium, 1.7 times more Copper, 6.1 times more Magnesium, 1.5 times more Phosphorus, 47.7 times more Potassium and 79.6 times more Water than Dry instant Long-grain White Rice, enriched.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Navel Oranges contain 1318.4 times more Sugars, 872.4 times more Fructose and 9 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.