Comparing Nutrients in 7 ounces Valencia Oranges VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.63% 0.099mg	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	19.3% 77.4μg	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.16% 0.073mg	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	2.23% 0.18mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	29.6% 0.68mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.77% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Prepared instant Long-grain White Rice, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Valencia Oranges have 5 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 6.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Valencia Oranges have 5 times more Calcium, 2 times more Magnesium, 19.9 times more Potassium and 1.2 times more Water than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 19.7 times more Iron, 14.9 times more Manganese, 2.2 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 2.5 times more Energy, 2.3 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.