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

Weight per 500 calories

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

Enriched Medium-grain White Rice has 7.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Enriched Medium-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	84.8% 110g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	5.1% 1.94g	59% 22.4g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	67% 0.8mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	80.2% 321μg	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	1% 0.15mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Navel Oranges	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	75.7% 6.06mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	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	21.4% 150mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.48% 18g	23.7% 877g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 1.6 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 7.8 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 10 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Navel 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 Navel Oranges:

• Enriched Medium-grain White Rice has 4.6 times more Iron, 5.2 times more Manganese, more Selenium and 2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 35.1 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 1.6 times more Phosphorus, 14.2 times more Potassium and 49 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges contain 2.4 times more Omega 3 and 11.5 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Navel Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.