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

Weight per 500 calories

• Enriched Medium-grain White Rice: 139g
• Oranges with Peel: 794g

Enriched Medium-grain White Rice has 5.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Enriched Medium-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	84.8% 110g	95% 123g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	67% 0.8mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	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	80.2% 321μg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	75.7% 6.06mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	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	21.4% 150mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.48% 18g	17.7% 653g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Oranges with Peel have similar amounts of Vitamin B1 per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Enriched Medium-grain White Rice has 3.8 times more Selenium and 1.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 44.4 times more Calcium, 3 times more Copper, 2.3 times more Magnesium, 13 times more Potassium and 36.5 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Oranges with Peel have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges with Peel contain 3.4 times more Omega 3 and 18.4 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Oranges with Peel have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.