Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chinese restaurant steamed white Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	7.4% 214kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	17% 22g	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	3.36% 1.28g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Oranges with Peel	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Chinese restaurant steamed white Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chinese restaurant steamed white Rice vs Oranges with Peel :

• Raw Oranges with Peel contain 6.3 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Oranges with Peel have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Chinese restaurant steamed white Rice vs Oranges with Peel :

• Chinese restaurant steamed white Rice has 1.5 times more Phosphorus and 6.2 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 14 times more Calcium, 2.1 times more Iron, 2.8 times more Magnesium, 9.8 times more Potassium and 1.3 times more Water than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Raw Oranges with Peel have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chinese restaurant steamed white Rice has 2.4 times more Energy, 2.2 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5 times more Fiber than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Raw Oranges with Peel have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.