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

Macros Ratio

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

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	6.35% 184kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	31% 40.5g	17% 22g	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	1.1% 0.43g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-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	19.7% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	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	20.6% 82.2μg	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	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

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	26.4% 2.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	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	1.2% 41mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.15% 117g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Cooked Medium-grain White Rice enriched have 1.7 times more Vitamin B1, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Medium-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 Cooked Medium-grain White Rice enriched vs Oranges with Peel :

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