Comparing Nutrients in 7 ounces Raw Unenriched Glutinous White Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	25.3% 734kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	23.7% 30.8g	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	14.6% 5.56g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	24% 13.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	14% 0.18mg	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	3.47% 14μg	15% 59.5μg	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	0% 0mg	157% 141mg	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	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

	Raw Unenriched Glutinous White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	12.6% 0.11mg	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	39.7% 3.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	NA	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	20% 141mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Unenriched Glutinous White Rice versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Unenriched Glutinous White Rice vs Oranges with Peel :

• 7 ounces of Raw Unenriched Glutinous White Rice have 1.8 times more Vitamin B1, 4.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.3 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Unenriched Glutinous White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Unenriched Glutinous White Rice vs Oranges with Peel :

• 7 ounces of Raw Unenriched Glutinous White Rice have 3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 3.2 times more Phosphorus, 21.6 times more Selenium and 10.9 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 2.5 times more Potassium and 7.9 times more Water than Raw Unenriched Glutinous White Rice.
• 7 ounces of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Unenriched Glutinous White Rice have 5.9 times more Energy, 5.3 times more Carbohydrate and 5.2 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Fiber than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.