Comparing Nutrients in 100 grams Raw Enriched Short-grain White Rice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Energy	12.3% 358kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	61% 79g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.37% 2.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.15% 0.093mg	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	57.8% 231μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.3% 3mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	6.33% 0.057mg	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	53% 4.23mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	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	13.6% 95mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	2.22% 82.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Enriched Short-grain White Rice vs Oranges with Peel :

• Raw Enriched Short-grain White Rice has 5.7 times more Vitamin B1, 8.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.7 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and more Vitamin C than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Oranges with Peel have similar amounts of Vitamin B2 per 100 g.
• Both Raw Enriched Short-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Raw Enriched Short-grain White Rice vs Oranges with Peel :

• Raw Enriched Short-grain White Rice has 3.7 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 4.3 times more Phosphorus, 21.6 times more Selenium and 10 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 23.3 times more Calcium, 2.6 times more Potassium and 6.2 times more Water than Raw Enriched Short-grain White Rice.

Comparison of macro-nutrients per 100 grams:

• Raw Enriched Short-grain White Rice has 5.7 times more Energy, 1.5 times more Omega 3, 5.1 times more Carbohydrate and 5 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Fiber than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.