Comparing Nutrients in 500 calories Rice FlourVS Navel Oranges

Weight per 500 calories

Rice Flour

137g

Navel Oranges

1020g

Rice Flour has 7.5 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Rice Flour or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Rice Flour

89%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Rice Flourvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2%1.94g

Fat

1.58%1.53g

1.94 gvs1.53 g

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

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1.65%0.53g

Saturated Fat

0.54%0.17g

0.53 gvs0.17 g

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

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5.72%0.092g

Omega 3

5.74%0.092g

0.092 gvs0.092 g

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

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2.5%0.43g

Omega 6

1.4%0.23g

0.43 gvs0.23 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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84.2%109g

Carbohydrate

98%128g

109 gvs128 g

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

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0.23%0.16g

Sugars

120%86.7g

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

0.16 gvs86.7 g

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

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Fructose

31.7%23g

≤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]

NA gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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8.63%3.28g

Fiber

59%22.4g

3.28 gvs22.4 g

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

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14.5%8.13g

Protein

16.6%9.3g

8.13 gvs9.3 g

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

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Vitamins

Rice Flourvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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15.7%0.19mg

Vitamin B1

58%0.69mg

Thiamine

0.19 mgvs0.69 mg

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

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2.2%0.029mg

Vitamin B2

40%0.52mg

Riboflavin

0.029 mgvs0.52 mg

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

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22%3.54mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs4.34 mg

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

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22.4%1.1mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

1.1 mgvs2.66 mg

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

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46%0.6mg

Vitamin B6

62%0.81mg

Pyridoxine

0.6 mgvs0.81 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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1.37%5.46μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

5.46 μgvs347 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

670%603mg

Ascorbic acid

0 mgvs603 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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1%0.15mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.15 mgvs1.53 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Rice Flourvs Navel Oranges

1.37%13.7mg

Calcium

44%439mg

13.7 mgvs439 mg

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

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19.7%0.18mg

Copper

44.2%0.4mg

0.18 mgvs0.4 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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5.98%0.48mg

Iron

16.6%1.33mg

0.48 mgvs1.33 mg

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

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11.4%48mg

Magnesium

26.7%112mg

48 mgvs112 mg

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

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71.3%1.64mg

Manganese

13%0.3mg

1.64 mgvs0.3 mg

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

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138%62μg

Molybdenum

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

62 μgvsNA μg

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

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19%134mg

Phosphorus

33.5%235mg

134 mgvs235 mg

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

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3.05%104mg

Potassium

50%1694mg

104 mgvs1694 mg

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

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37.5%20.6μg

Selenium

0%0μg

20.6 μgvs0 μg

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

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0%0mg

Sodium

0.68%10.2mg

0 mgvs10.2 mg

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

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9.94%1.1mg

Zinc

7.42%0.82mg

1.1 mgvs0.82 mg

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

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0.44%16.2g

Water

23.7%877g

16.2 gvs877 g

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

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Lets compare vitamin content per 500 calories of Rice Flour vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 3.7 times more Vitamin B1, 18.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 63.5 times more Vitamin B9, more Vitamin C and 10.2 times more Vitamin E than Unenriched White Rice Flour.
Both Unenriched White Rice Flour and Raw Navel Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Unenriched White Rice Flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice Flour vs Navel Oranges:

Unenriched White Rice Flour has 5.5 times more Manganese, more Selenium and 1.3 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 32.1 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 1.8 times more Phosphorus, 16.3 times more Potassium and 54 times more Water than Unenriched White Rice Flour.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges contain 529.1 times more Sugars and 6.8 times more Fiber than Unenriched White Rice Flour.
Both Unenriched White Rice Flour and Raw Navel Oranges have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
Both Unenriched White Rice Flour as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Rice FlourVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice Flour or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: