Comparing Nutrients in 5 ounces Prepared instant Long-grain White Rice, enriched VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	6.06% 176kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	29% 38g	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	10% 0.13mg	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	25% 99μg	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Prepared instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	8.98% 0.081mg	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	31.4% 2.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	NA	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	7.5% 52.4mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Prepared instant Long-grain White Rice, enriched vs Oranges with Peel :

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 3.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 6.3 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Prepared instant Long-grain White Rice, enriched vs Oranges with Peel :

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 2.2 times more Iron, 1.7 times more Phosphorus, 6.9 times more Selenium and 4.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 8.8 times more Calcium, 1.5 times more Copper, 2.8 times more Magnesium and 21.8 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 2 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 7.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.