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

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Oranges with Peel: 794g

Dry instant Long-grain White Rice, enriched has 6 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	83.3% 108g	95% 123g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	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	0.036% 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	94% 35.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	102% 1.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	90% 362μg	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	0.35% 0.053mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.9% 29mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	104% 8.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	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	22% 155mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.3% 11g	17.7% 653g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 10.8 times more Vitamin B2, 4.6 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 500 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.3 times more Iron, 8.8 times more Selenium and 2.2 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 19.2 times more Calcium, 1.9 times more Copper, 6 times more Magnesium, 43.8 times more Potassium and 59.2 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched 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 14.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oranges with Peel 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 Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.