Comparing Nutrients in 7 ounces Fresh Orange juice VS Chinese restaurant steamed white Rice

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	3.36% 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	15% 59.5μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	10.6% 0.095mg	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	4.96% 0.4mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	38.7% 0.89mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Chinese restaurant steamed white Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Chinese restaurant steamed white Rice:

• 7 ounces of Fresh Orange juice have 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.
• While 7 oz of Chinese restaurant steamed white Rice contain 1.4 times more Vitamin B3 than Raw Orange juice.
• 7 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Fresh Orange juice vs Chinese restaurant steamed white Rice:

• 7 ounces of Fresh Orange juice have 2.2 times more Magnesium, 10 times more Potassium and 1.4 times more Water than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 2 times more Iron, 32 times more Manganese, 1.9 times more Phosphorus and 13.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Chinese restaurant steamed white Rice contain similar levels of Copper per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• 7 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw Orange juice as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chinese restaurant steamed white Rice contain 3.4 times more Energy, 3.3 times more Carbohydrate, 4.5 times more Fiber and 4.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein