Comparing Nutrients in 5 ounces Cooked Short-grain White Rice enriched VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	6.35% 184kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	31.3% 40.7g	13% 17g	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	NA	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.97% 3.35g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-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	19.4% 0.23mg	10.3% 0.12mg	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	13.2% 2.1mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	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	21% 83.6μg	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	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 Short-grain White Rice enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	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	26% 2.07mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	6.7% 46.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.1% 37mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice enriched has 1.9 times more Vitamin B1, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B2 and more Vitamin C than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Valencia Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Short-grain White Rice enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Short-grain White Rice enriched vs Valencia Oranges:

• Cooked Short-grain White Rice enriched has 1.9 times more Copper, 16.2 times more Iron, 15.5 times more Manganese, 1.9 times more Phosphorus and 6.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium, 6.9 times more Potassium and 1.3 times more Water than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Raw Valencia Oranges have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Short-grain White Rice enriched has 2.7 times more Energy, 2.4 times more Carbohydrate and 2.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.