Comparing Nutrients in 500 calories Chinese restaurant steamed white Rice VS Valencia Oranges

Weight per 500 calories

• Chinese restaurant steamed white Rice: 331g
• Valencia Oranges: 1020g

Chinese restaurant steamed white Rice has 3.1 times more energy per 100g than Valencia Oranges. It has above average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Chinese restaurant steamed white Rice or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	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	7.84% 3g	67% 25.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.82% 0.05mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	4.14% 16.6μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Chinese restaurant steamed white Rice	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.66% 16.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	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	16% 1.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.94% 16.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	64.5% 1.5mg	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	15.6% 109mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.2mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	5.6% 207g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chinese restaurant steamed white Rice vs Valencia Oranges:

• Raw Valencia Oranges contain 16.8 times more Vitamin B1, 8.2 times more Vitamin B2, 1.5 times more Vitamin B3, 8.8 times more Vitamin B6 and 24 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 500 calories for Chinese restaurant steamed white Rice vs Valencia Oranges:

• Chinese restaurant steamed white Rice has 1.4 times more Iron, 6.3 times more Manganese and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.7 times more Calcium, 2.4 times more Copper, 6.2 times more Magnesium, 1.6 times more Phosphorus, 27.6 times more Potassium and 4.3 times more Water than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges contain 8.6 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Chinese restaurant steamed white Rice as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.