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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Cooked Medium-grain White Rice enriched	Florida Oranges	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	6.14% 0.055mg	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	26.4% 2.1mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.34% 124g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice enriched has 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.
• While Raw Florida Oranges contain more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Florida Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Medium-grain White Rice enriched as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Medium-grain White Rice enriched has 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.
• While Raw Florida Oranges contain 14.3 times more Calcium, 5.8 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Florida Oranges have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Medium-grain White Rice enriched has 2.8 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 8 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.