Comparing Nutrients in 7 ounces Cooked Medium-grain White Rice enriched VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Energy	8.9% 258kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	43.6% 56.7g	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	1.57% 0.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-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	27.6% 0.33mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	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	28.8% 115μg	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

	Cooked Medium-grain White Rice enriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	37% 2.96mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	1.7% 57.5mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.68% 136g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Medium-grain White Rice enriched VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Medium-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 Cooked Medium-grain White Rice enriched vs Oranges with Peel :

• 7 ounces of Cooked Medium-grain White Rice enriched have 1.7 times more Vitamin B1, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.9 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Cooked Medium-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 Cooked Medium-grain White Rice enriched vs Oranges with Peel :

• 7 ounces of Cooked Medium-grain White Rice enriched have 1.9 times more Iron, 1.7 times more Phosphorus, 10.7 times more Selenium and 3.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 23.3 times more Calcium, 1.5 times more Copper and 6.8 times more Potassium than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Oranges with Peel contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium 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 Cooked Medium-grain White Rice enriched have 2.1 times more Energy, 1.8 times more Carbohydrate and 1.8 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 15 times more Fiber than Cooked Medium-grain White Rice enriched.
• 7 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain White Rice enriched as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.