Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Chinese restaurant steamed white Rice	Fresh Orange juice	Recommended Dietary Allowance
Energy	7.4% 214kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	6.93% 0.062mg	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	6.9% 0.55mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	0.86% 0.02mg	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	8.34% 283mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese restaurant steamed white Rice versus 5 oz of Fresh 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 Fresh Orange juice:

• 5 ounces of Chinese restaurant steamed white Rice have 1.4 times more Vitamin B3 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 5.6 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B6 and 6 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 Fresh Orange juice:

• 5 ounces of Chinese restaurant steamed white Rice have 2 times more Iron, 32 times more Manganese, 1.9 times more Phosphorus and 13.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.2 times more Magnesium, 10 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Fresh Orange juice contain similar levels of Copper per five ounces.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Chinese restaurant steamed white Rice as well as Raw 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 3.4 times more Energy, 3.3 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein