Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Chinese restaurant steamed white Rice	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.4% 214kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	3.4% 0.044mg	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	1.77% 7.1μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	47.4% 42.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Canned Orange Juice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	6.9% 0.55mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	1.3% 0.03mg	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	0.83% 28.3mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese restaurant steamed white Rice versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese restaurant steamed white Rice vs Canned Orange Juice:

• 5 ounces of Chinese restaurant steamed white Rice have 2.8 times more Vitamin B3 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Chinese restaurant steamed white Rice as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B2 in five ounces.

Comparing minerals per 5 ounces for Chinese restaurant steamed white Rice vs Canned Orange Juice:

• 5 ounces of Chinese restaurant steamed white Rice have 2.2 times more Copper, 3.9 times more Iron, 21.3 times more Manganese, 1.9 times more Phosphorus and 17 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2 times more Magnesium, 9.2 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chinese restaurant steamed white Rice as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese restaurant steamed white Rice have 3.2 times more Energy, 3.1 times more Carbohydrate, 3 times more Fiber and 4.7 times more Protein than Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein