Comparing Nutrients in 500 calories Enriched Medium-grain White Rice VS Valencia Oranges

Weight per 500 calories

• Enriched Medium-grain White Rice: 139g
• Valencia Oranges: 1020g

Enriched Medium-grain White Rice has 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Enriched Medium-grain White Rice or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enriched Medium-grain White Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.8% 110g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.1% 1.94g	67% 25.5g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Valencia 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	67% 0.8mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	49.5% 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	80.2% 321μg	99% 398μg	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	550% 495mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	42% 0.38mg	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	75.7% 6.06mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	10.2% 0.23mg	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	21.4% 150mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	NA	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.48% 18g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Medium-grain White Rice vs Valencia Oranges:

• Enriched Medium-grain White Rice has 2.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 6.1 times more Vitamin B2, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched Medium-grain White Rice vs Valencia Oranges:

• Enriched Medium-grain White Rice has 6.6 times more Iron, 6.5 times more Manganese and 2.6 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 32.7 times more Calcium, 2.5 times more Copper, 2.1 times more Magnesium, 15.3 times more Potassium and 49.2 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 4.4 times more Omega 3 and 13.1 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.