Comparing Nutrients in 7 ounces Enriched Medium-grain White Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Enriched Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Energy	24.6% 714kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	7.3% 2.78g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	23.4% 13g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	9.16% 0.12mg	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	115% 458μg	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	117% 106mg	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	1.46% 0.22mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	9.92% 0.089mg	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	108% 8.65mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	2.16% 0.05mg	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	30.6% 214mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enriched Medium-grain White Rice vs Oranges:

• Enriched Medium-grain White Rice has 6.6 times more Vitamin B1, 18.1 times more Vitamin B3, 5.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Oranges have similar amounts of Vitamin B2 per 7 oz.
• Both Enriched Medium-grain White Rice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Enriched Medium-grain White Rice vs Oranges:

• Enriched Medium-grain White Rice has 2.4 times more Copper, 43.6 times more Iron, 3.5 times more Magnesium, 44 times more Manganese, 7.7 times more Phosphorus, 30.2 times more Selenium and 16.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 2.1 times more Potassium and 6.7 times more Water than Enriched Medium-grain White Rice.

Comparison of macro-nutrients per 7 ounces:

• Enriched Medium-grain White Rice has 7.7 times more Energy, 3.9 times more Omega 3, 6.8 times more Carbohydrate and 7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.