Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Chinese restaurant steamed white Rice	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	7.4% 214kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	58% 42g	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	14.8% 10.7g	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	% 9.33g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.7% 28μg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	7.15% 0.16mg	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	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Frozen Orange Juice Concentrate with Calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese restaurant steamed white Rice versus 5 oz of Frozen Orange Juice Concentrate with Calcium 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 Frozen Orange Juice Concentrate with Calcium:

• 5 oz of Frozen Orange Juice Concentrate with Calcium contain 17.2 times more Vitamin B1, 11.7 times more Vitamin B2, 1.9 times more Vitamin B3, 11.8 times more Vitamin B6 and 15.4 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 B2, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Chinese restaurant steamed white Rice vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Chinese restaurant steamed white Rice have 3.9 times more Manganese and 4.3 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 115.6 times more Calcium, 7 times more Magnesium, 9.5 times more Phosphorus and 31.5 times more Potassium than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Frozen Orange Juice Concentrate with Calcium contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese restaurant steamed white Rice have 1.3 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Chinese restaurant steamed white Rice and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.