Comparing Nutrients in 5 ounces Valencia Oranges VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Valencia Oranges	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	71.2% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	49.3% 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	14% 55.3μg	91% 364μg	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	76.4% 68.7mg	0% 0mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	44.7% 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	1.6% 0.13mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	63.8% 1.47mg	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	3.44% 24mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	NA	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Dry parboiled enriched Long-grain White Rice:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 6.9 times more Vitamin B1, 1.3 times more Vitamin B2, 18.4 times more Vitamin B3, 2.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 6.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Dry parboiled enriched Long-grain White Rice:

• Raw Valencia Oranges have 8.8 times more Water than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 1.8 times more Calcium, 7.7 times more Copper, 37 times more Iron, 2.7 times more Magnesium, 45 times more Manganese, 9 times more Phosphorus and 17 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry parboiled enriched Long-grain White Rice have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.4 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 7.6 times more Energy, 3.4 times more Fat, 6.9 times more Omega 6, 6.8 times more Carbohydrate and 7.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry parboiled enriched Long-grain White Rice have similar amounts of Omega 3 per 5 oz.
• Both Raw Valencia Oranges as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.