Lets compare vitamin content per 100 grams of Navel Oranges vs Cooked parboiled enriched Long-grain White Rice:
Raw Navel Oranges have more Vitamin A, 2.7 times more Vitamin B2, more Vitamin C and 15 times more Vitamin E than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 3.1 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B5 per 100 g.
Both Raw Navel Oranges as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Cooked parboiled enriched Long-grain White Rice:
Raw Navel Oranges have 2.3 times more Calcium, 1.2 times more Magnesium, 3 times more Potassium and 1.2 times more Water than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 1.8 times more Copper, 13.9 times more Iron, 12.2 times more Manganese, 2.4 times more Phosphorus, more Selenium and 4.6 times more Zinc than Raw Navel Oranges.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 77.3 times more Sugars, 112.5 times more Fructose and 2.4 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 2.5 times more Energy, 1.9 times more Omega 3, 2.1 times more Carbohydrate and 3.2 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.