Comparing Nutrients in 7 ounces Cooked parboiled enriched Long-grain White Rice VS Chilled Orange Juice with Calcium

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	8.4% 244kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	22.7% 16.5g	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	0.055% 0.04g	6.1% 4.43g	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	% 0.02g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 7.96g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	11.6% 0.15mg	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	40% 161μg	9.43% 37.7μg	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	74% 66.7mg	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	0.13% 0.02mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	9.26% 0.083mg	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	45% 3.6mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	2% 0.046mg	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	15.6% 109mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.77% 140g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled enriched Long-grain White Rice VS Chilled Orange Juice with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked parboiled enriched Long-grain White Rice versus 7 oz of Chilled Orange Juice with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked parboiled enriched Long-grain White Rice vs Chilled Orange Juice with Calcium:

• 7 ounces of Cooked parboiled enriched Long-grain White Rice have 4.6 times more Vitamin B1, 8.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Chilled Orange Juice with Calcium.
• While 7 oz of Chilled Orange Juice from Concentrate with Calcium contain 2.1 times more Vitamin B2 and more Vitamin C than Cooked parboiled enriched Long-grain White Rice.
• 7 ounces of Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin C
• 7 ounces of Chilled Orange Juice with Calcium have insufficient amounts of Vitamin B3
• Both Cooked parboiled enriched Long-grain White Rice as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked parboiled enriched Long-grain White Rice vs Chilled Orange Juice with Calcium:

• 7 ounces of Cooked parboiled enriched Long-grain White Rice have 1.7 times more Copper, 13.9 times more Iron, 15.4 times more Manganese, 93 times more Selenium and 5.3 times more Zinc than Chilled Orange Juice with Calcium.
• While 7 oz of Chilled Orange Juice from Concentrate with Calcium contain 7.4 times more Calcium and 3.2 times more Potassium than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Chilled Orange Juice with Calcium contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium and Potassium
• 7 ounces of Chilled Orange Juice with Calcium lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked parboiled enriched Long-grain White Rice have 2.6 times more Energy, 2.3 times more Carbohydrate, 3 times more Fiber and 4.3 times more Protein than Chilled Orange Juice with Calcium.
• While 7 oz of Chilled Orange Juice from Concentrate with Calcium contain 75.5 times more Sugars and 111.5 times more Fructose than Cooked parboiled enriched Long-grain White Rice.
• 7 ounces of Chilled Orange Juice with Calcium provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked parboiled enriched Long-grain White Rice as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.