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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	18.6% 539kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	13% 17g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	0.039% 0.028g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	19.8% 11g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	6.87% 0.089mg	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	97% 390μg	14% 55.3μg	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	0% 0mg	76.4% 68.7mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	5.83% 0.052mg	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	112% 8.93mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	1.4% 0.033mg	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	24% 167mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry instant Long-grain White Rice, enriched versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 10.6 times more Vitamin B1, 25.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.4 times more Vitamin B2 and more Vitamin C than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin C
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Dry instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 4.8 times more Copper, 70 times more Iron, 1.4 times more Magnesium, 42.8 times more Manganese, 6.9 times more Phosphorus and 23.8 times more Zinc than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.8 times more Calcium, 6.6 times more Potassium and 10.3 times more Water than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 7.8 times more Energy, 6.9 times more Carbohydrate and 7.5 times more Protein than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.3 times more Fiber than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Dry instant Long-grain White Rice, enriched as well as Raw Valencia Oranges provide inadequate amounts of Omega 3 and Omega 6 in five ounces.