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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	31% 40.5g	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	16.8% 6.38g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Medium-grain White Rice enriched	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	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	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

	Oranges with Peel	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19.3% 10.6μg	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	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.63% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Oranges with Peel have 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 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, 3.7 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 23.3 times more Calcium, 1.5 times more Copper and 6.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.9 times more Iron, 1.7 times more Phosphorus, 10.7 times more Selenium and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of 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 Oranges with Peel have 15 times more Fiber than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 2.1 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Raw Oranges with Peel .
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.