Comparing Nutrients in 100 grams Prepared instant Long-grain White Rice, enriched VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	4.28% 124kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Valencia 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	6.25% 0.075mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	4.85% 0.063mg	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	17.5% 70μg	9.75% 39μg	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	54% 48.5mg	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	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.8% 8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	4.1% 0.037mg	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	22% 1.77mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	1% 0.023mg	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	5.3% 37mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared instant Long-grain White Rice, enriched vs Valencia Oranges:

• Prepared instant Long-grain White Rice, enriched has 6.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 5 times more Vitamin B2, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Valencia Oranges have similar amounts of Vitamin B1 per 100 g.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Prepared instant Long-grain White Rice, enriched vs Valencia Oranges:

• Prepared instant Long-grain White Rice, enriched has 19.7 times more Iron, 14.9 times more Manganese, 2.2 times more Phosphorus and 8.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5 times more Calcium, 2 times more Magnesium and 19.9 times more Potassium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Valencia Oranges have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Prepared instant Long-grain White Rice, enriched has 2.5 times more Energy, 2.3 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 and 4.2 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.