Comparing Nutrients in 100 grams Valencia Oranges VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Valencia Oranges	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.15% 0.11g	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	0.028% 0.02g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	12% 0.16mg	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	9.75% 39μg	0.75% 3μg	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	54% 48.5mg	0% 0mg	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	NA	0.067% 0.01mg	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

	Valencia Oranges	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	4% 40mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	7.78% 0.07mg	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	1.13% 0.09mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	15.4% 0.35mg	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	2.43% 17mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.65% 56mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	1.9% 70.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cooked parboiled Long-grain White Rice:

• Raw Valencia Oranges have 2.1 times more Vitamin B2, 13 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 8.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked parboiled Long-grain White Rice have similar amounts of Vitamin B1 per 100 g.
• Both Raw Valencia Oranges as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cooked parboiled Long-grain White Rice:

• Raw Valencia Oranges have 2.1 times more Calcium, 3.2 times more Potassium and 1.2 times more Water than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 1.9 times more Copper, 2.7 times more Iron, 15.4 times more Manganese, 3.2 times more Phosphorus and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked parboiled Long-grain White Rice have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2.8 times more Fiber than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 2.5 times more Energy, 2.2 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked parboiled Long-grain White Rice have similar amounts of Omega 3 per 100 g.
• Both Raw Valencia Oranges as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.