Comparing Nutrients in 5 ounces Florida Oranges VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Florida Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	31% 40.5g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	5.45% 0.071mg	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	6.02% 24μg	20.6% 82.2μg	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	71% 63.8mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	6% 0.054mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	23.2% 0.53mg	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	2.43% 17mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Medium-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Florida Oranges have 2.5 times more Vitamin B2 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.7 times more Vitamin B1, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Florida Oranges have 14.3 times more Calcium, 5.8 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 16.6 times more Iron, 1.3 times more Magnesium, 15.7 times more Manganese, 3.1 times more Phosphorus, 15 times more Selenium and 5.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Medium-grain White Rice enriched contain similar levels of Copper per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 8 times more Fiber than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 2.8 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.