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

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Glutinous White Rice	Navel Oranges	Recommended Dietary Allowance
Energy	3.34% 97kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	2.63% 1g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	6.08% 0.079mg	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	0.25% 1μg	8.5% 34μg	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	65.7% 59mg	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	0.27% 0.04mg	1% 0.15mg	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

	Cooked Glutinous White Rice	Navel Oranges	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	4.33% 0.039mg	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	1.75% 0.14mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	1.26% 0.029mg	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	1.14% 8mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	2.32% 86g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 3.9 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B6, 34 times more Vitamin B9, more Vitamin C and 3.8 times more Vitamin E than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Raw Navel Oranges have similar amounts of Vitamin B5 per 100 g.
• Both Cooked Glutinous White Rice as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Cooked Glutinous White Rice have 1.3 times more Copper, 9 times more Manganese, more Selenium and 5.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.5 times more Calcium, 2.2 times more Magnesium, 2.9 times more Phosphorus and 16.6 times more Potassium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Raw Navel Oranges have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Glutinous White Rice have 2 times more Energy, 1.7 times more Carbohydrate and 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 170 times more Sugars and 2.2 times more Fiber than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.