Comparing Nutrients in 7 ounces Oranges with Peel VS Chinese restaurant steamed white Rice

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	4.3% 125kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	51.7% 67.2g	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	23.5% 8.93g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	NA	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

	Oranges with Peel	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	9.67% 0.77mg	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	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	6.24% 43.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chinese restaurant steamed white Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Chinese restaurant steamed white Rice:

• 7 ounces of Oranges with Peel have 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 Oranges with Peel and Chinese restaurant steamed white Rice provide similar amounts of Vitamin B3 per seven ounces.
• 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 Oranges with Peel vs Chinese restaurant steamed white Rice:

• 7 ounces of Oranges with Peel have 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.
• While 7 oz of Chinese restaurant steamed white Rice contain 1.5 times more Phosphorus and 6.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Chinese restaurant steamed white Rice contain similar levels of Copper per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5 times more Fiber than Chinese restaurant steamed white Rice.
• While 7 oz of Chinese restaurant steamed white Rice contain 2.4 times more Energy, 2.2 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .