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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Energy	17.6% 510kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	86.5% 112g	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	5.22% 2g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	68.3% 0.82mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	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

	Enriched Medium-grain White Rice	Florida Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	77.3% 6.2mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	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	22% 153mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	3.34% 124g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 5.8 times more Vitamin B1, 12.7 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 13.6 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Florida Oranges have similar amounts of Vitamin B2 per 5 oz.
• Both Enriched Medium-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Enriched Medium-grain White Rice has 2.8 times more Copper, 48.4 times more Iron, 3.5 times more Magnesium, 45.8 times more Manganese, 9 times more Phosphorus, 30.2 times more Selenium and 14.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.8 times more Calcium, 2 times more Potassium and 6.8 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• Enriched Medium-grain White Rice has 7.8 times more Energy, 2.5 times more Omega 3, 6.9 times more Carbohydrate and 9.4 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.