Comparing Nutrients in 500 calories Prepared instant Long-grain White Rice, enriched VS Fresh Orange juice

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• Fresh Orange juice: 1111g

Prepared instant Long-grain White Rice, enriched has 2.8 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Prepared instant Long-grain White Rice, enriched or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	89% 116g	130g per day for Men 19-50 years
Sugars	0% 0g	129% 93g	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% 0g	32.5% 23.6g	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	% 0g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	6.37% 2.4g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.2% 0.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	34% 0.44mg	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	70.6% 282μg	83.3% 333μg	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	617% 556mg	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	0.27% 0.04mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	54.3% 0.49mg	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	89.2% 7.14mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	6.76% 0.16mg	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	21.3% 149mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.67% 284g	26.5% 981g	3700g per day for Men 19-50 years

Prepared Instant Long-grain White Rice, Enriched VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Prepared instant Long-grain White Rice, enriched or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Prepared instant Long-grain White Rice, enriched vs Fresh Orange juice:

• 500 calories of Prepared instant Long-grain White Rice, enriched have 1.6 times more Vitamin B3 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A, 3.3 times more Vitamin B1, 10.3 times more Vitamin B2, 9.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Fresh Orange juice provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Prepared instant Long-grain White Rice, enriched vs Fresh Orange juice:

• 500 calories of Prepared instant Long-grain White Rice, enriched have 3.2 times more Iron, 8.9 times more Manganese, 17.4 times more Selenium and 3.6 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.8 times more Calcium, 3.3 times more Copper, 6.1 times more Magnesium, 1.3 times more Phosphorus, 61.2 times more Potassium and 3.5 times more Water than Prepared instant Long-grain White Rice, enriched.
• 500 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Orange juice contain more Sugars and more Fructose than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Fresh Orange juice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.