Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Oranges

Weight per 300 calories

Dry instant Long-grain White Rice, enriched

79g

Oranges

638g

Dry instant Long-grain White Rice, enriched has 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or Oranges?

Macros Ratio

Protein Fat Carbs

Dry instant Long-grain White Rice, enriched

90%

Oranges

91%

300 kcal ▼

Macro Nutrients

Dry instant Long-grain White Rice, enrichedvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.77%0.74g

Fat

0.79%0.77g

0.74 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g

Saturated Fat

0.3%0.096g

0.12 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.84%0.013g

Omega 3

2.8%0.045g

0.013 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g

Omega 6

0.68%0.11g

0.16 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

57.7%75g

65 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.054%0.039g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.039 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.022%0.016g

Fructose

≤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]

0.016 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g

Glucose

0.016 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.016g

Sucrose

0.016 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.95%1.5g

Fiber

40.3%15.3g

1.5 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.17g

Protein

10.7%6g

6.17 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Dry instant Long-grain White Rice, enrichedvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61%0.73mg

Vitamin B1

46.3%0.56mg

Thiamine

0.73 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.7%0.022mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.022 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.82%0.34mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.34 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.4%0.096mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.096 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54.3%217μg

Vitamin B9

48%191μg

Folates and Folic Acid

217 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.21%0.032mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.032 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.066%0.079μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.079 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry instant Long-grain White Rice, enrichedvs Oranges

1.74%17.4mg

Calcium

25.5%255mg

17.4 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.5%0.14mg

Copper

32%0.29mg

0.14 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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62%4.97mg

Iron

7.98%0.64mg

4.97 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.63%11mg

Magnesium

15%64mg

11 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

6.94%0.16mg

0.78 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.3%93mg

Phosphorus

12.8%89.4mg

93 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.63%21.3mg

Potassium

34%1155mg

21.3 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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53.4%29.4μg

Selenium

5.8%3.2μg

29.4 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.9mg

Sodium

0%0mg

7.9 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.3%1.13mg

Zinc

4.06%0.45mg

1.13 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.6g

Water

15%554g

6.6 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dry instant Long-grain White Rice, enriched vs Oranges:

Dry instant Long-grain White Rice, enriched has 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 11.6 times more Vitamin B2, 4.7 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 36.4 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry instant Long-grain White Rice, enriched vs Oranges:

Dry instant Long-grain White Rice, enriched has 7.8 times more Iron, 4.9 times more Manganese, 9.2 times more Selenium and 2.5 times more Zinc than Raw Oranges.
While Raw Oranges contain 14.7 times more Calcium, 2.1 times more Copper, 5.8 times more Magnesium, 54.2 times more Potassium and 83.7 times more Water than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges contain 1511.9 times more Sugars and 10.2 times more Fiber than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dry instant Long-grain White Rice, enriched as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry instant Long-grain White Rice, enrichedVS Prepared instant Long-grain White Rice, enrichedOrangesVS Prepared instant Long-grain White Rice, enrichedDry instant Long-grain White Rice, enrichedVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: