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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Oranges with Peel	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	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	0.13% 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

	Oranges with Peel	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.77% 140g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 6.3 times more Vitamin B2, 5.9 times more Vitamin B5, 1.9 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 3.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 8.8 times more Calcium, 1.5 times more Copper, 2.8 times more Magnesium and 21.8 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 2.2 times more Iron, 1.7 times more Phosphorus, 6.9 times more Selenium and 4.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium 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 Oranges with Peel have 7.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 2 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.