Comparing Nutrients in 5 ounces Oranges with Peel VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Rice Flour	7%	4%	89%

Macro Nutrients

	Oranges with Peel	Rice Flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	0.23% 0.17g	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	16.8% 6.38g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Rice Flour	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	47.5% 0.62mg	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	10.6% 42.5μg	1.4% 5.67μg	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	112% 101mg	0% 0mg	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	1.04% 0.16mg	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

	Oranges with Peel	Rice Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	20.5% 0.18mg	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	14% 1.13mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.45% 31mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Rice Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Rice Flour:

• 5 ounces of Oranges with Peel have 2.4 times more Vitamin B2, 7.5 times more Vitamin B9 and more Vitamin C than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 1.4 times more Vitamin B1, 5.2 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Rice Flour:

• 5 ounces of Oranges with Peel have 7 times more Calcium, 2.3 times more Iron, 2.6 times more Potassium and 6.9 times more Water than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 2.3 times more Copper, 2.5 times more Magnesium, 4.5 times more Phosphorus, 21.6 times more Selenium and 7.3 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.9 times more Fiber than Rice Flour.
• While 5 oz of Unenriched White Rice Flour contain 5.8 times more Energy, 4.2 times more Omega 3, 5.2 times more Carbohydrate and 4.6 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Unenriched White Rice Flour provide inadequate amounts of Omega 6 in five ounces.