Comparing Nutrients in 100 grams Raw Medium-grain White Rice VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Oranges	7%	2%	91%

Macro Nutrients

	Raw Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Energy	12.4% 360kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	NA	6.3% 2.4g	38g per day for Men 19-50 years
Protein	12% 6.6g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	4.6% 0.06mg	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	2.25% 9μg	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	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

	Raw Medium-grain White Rice	Oranges	Recommended Dietary Allowance
Calcium	0.9% 9mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	5% 0.045mg	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	10% 0.8mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	1.1% 0.025mg	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	15.4% 108mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Medium-grain White Rice vs Oranges:

• Raw Medium-grain White Rice has 5.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.3 times more Vitamin B9 and more Vitamin C than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Medium-grain White Rice as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Medium-grain White Rice vs Oranges:

• Raw Medium-grain White Rice has 2.4 times more Copper, 8 times more Iron, 3.5 times more Magnesium, 44 times more Manganese, 7.7 times more Phosphorus and 16.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.4 times more Calcium, 2.1 times more Potassium and 6.7 times more Water than Raw Medium-grain White Rice.

Comparison of macro-nutrients per 100 grams:

• Raw Medium-grain White Rice has 7.7 times more Energy, 3.9 times more Omega 3, 6.8 times more Carbohydrate and 7 times more Protein than Raw Oranges.
• Both Raw Medium-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.