Comparing Nutrients in 100 grams Valencia Oranges VS Cooked enriched Regular Long-grain White Rice with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked enriched Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Valencia Oranges	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.36% 0.062g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	NA	0.069% 0.05g	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	6.58% 2.5g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	9.23% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	7.15% 0.093mg	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	14.5% 58μg	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	0.27% 0.04mg	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 enriched Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	7.67% 0.069mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	20.5% 0.47mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.03% 35mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.5% 382mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cooked enriched Regular Long-grain White Rice with Salt:

• Raw Valencia Oranges have more Vitamin A, 3.1 times more Vitamin B2 and more Vitamin C than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.9 times more Vitamin B1, 5.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cooked enriched Regular Long-grain White Rice with Salt:

• Raw Valencia Oranges have 4 times more Calcium, 5.1 times more Potassium and 1.3 times more Water than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 1.9 times more Copper, 13.3 times more Iron, 20.5 times more Manganese, 2.5 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked enriched Regular Long-grain White Rice with Salt have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 6.3 times more Fiber than Cooked enriched Regular Long-grain White Rice with Salt.
• While Cooked enriched Regular Long-grain White Rice with Salt contains 2.7 times more Energy, 2.4 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked enriched Regular Long-grain White Rice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.