Comparing Nutrients in 7 ounces Florida Oranges VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Florida Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	3.15% 91kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	122% 159g	130g per day for Men 19-50 years
Sugars	25% 18g	0.33% 0.24g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	25% 0.33mg	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	8.43% 33.7μg	115% 458μg	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	99% 89.3mg	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	2.4% 0.36mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	48.5% 0.44mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	94% 2.16mg	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	3.4% 24mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Enriched Regular Long-grain White Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Enriched Regular Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Enriched Regular Long-grain White Rice:

• 7 ounces of Florida Oranges have more Vitamin C than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 5.8 times more Vitamin B1, 10.5 times more Vitamin B3, 4 times more Vitamin B5, 3.2 times more Vitamin B6 and 13.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Enriched Regular Long-grain White Rice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Enriched Regular Long-grain White Rice:

• 7 ounces of Florida Oranges have 1.5 times more Calcium, 1.5 times more Potassium and 7.5 times more Water than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 5.6 times more Copper, 47.9 times more Iron, 2.5 times more Magnesium, 45.3 times more Manganese, 9.6 times more Phosphorus, 30.2 times more Selenium and 13.6 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 76.2 times more Sugars and 1.8 times more Fiber than Enriched Regular Long-grain White Rice.
• While 7 oz of Enriched Regular Long-grain White Rice contain 7.9 times more Energy, 6.9 times more Carbohydrate and 10.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.