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

Macros Ratio

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

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	12.4% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	34.7% 139μg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.6% 16mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	44% 3.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	10.5% 73.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.77% 140g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Prepared instant Long-grain White Rice, enriched have 3.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 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.
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin C
• Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Oranges with Peel :

• 7 ounces of Prepared instant Long-grain White Rice, enriched have 2.2 times more Iron, 1.7 times more Phosphorus, 6.9 times more Selenium and 4.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 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.
• 7 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prepared instant Long-grain White Rice, enriched have 2 times more Energy, 1.7 times more Carbohydrate and 1.7 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 7.5 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• 7 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.