Comparing Nutrients in 100 grams Florida Oranges VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Florida Oranges	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	1.6% 46kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	16.2% 21g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	1.67% 0.02mg	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	2.5% 0.4mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	2% 0.026mg	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	4.25% 17μg	0.25% 1μg	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	50% 45mg	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	1.2% 0.18mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	4.3% 43mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.44% 0.049mg	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	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	11.4% 0.26mg	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	1.7% 12mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	0.29% 10mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.07% 76.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Glutinous White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Cooked Glutinous White Rice:

• 100 grams of Florida Oranges have 5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• Both Florida Oranges and Cooked Glutinous White Rice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cooked Glutinous White Rice:

• 100 grams of Florida Oranges have 21.5 times more Calcium, 2 times more Magnesium and 16.9 times more Potassium than Cooked Glutinous White Rice.
• While 100 g of Cooked Glutinous White Rice contain 1.3 times more Copper, 10.9 times more Manganese, 11.2 times more Selenium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Glutinous White Rice contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Manganese, Selenium and Zinc
• 100 grams of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Cooked Glutinous White Rice lack sufficient amounts of Iron and Phosphorus in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 182.8 times more Sugars and 2.4 times more Fiber than Cooked Glutinous White Rice.
• While 100 g of Cooked Glutinous White Rice contain 2.1 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.