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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	41% 53g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	9.6% 0.13mg	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	34.7% 139μg	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	44% 3.5mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	10.5% 73.4mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.77% 140g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prepared instant Long-grain White Rice, enriched vs Valencia Oranges:

• Prepared instant Long-grain White Rice, enriched has 6.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 5 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Valencia Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Prepared instant Long-grain White Rice, enriched has 19.7 times more Iron, 14.9 times more Manganese, 2.2 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium, 2 times more Magnesium and 19.9 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Valencia Oranges have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared instant Long-grain White Rice, enriched has 2.5 times more Energy, 2.3 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.