Comparing Nutrients in 500 calories Enriched Medium-grain White RiceVS Florida Oranges

Weight per 500 calories

Enriched Medium-grain White Rice

139g

Florida Oranges

1087g

Enriched Medium-grain White Rice has 7.8 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 500 calories - Enriched Medium-grain White Rice or Florida Oranges?

Macros Ratio

Protein Fat Carbs

Enriched Medium-grain White Rice

91%

Florida Oranges

90%

500 kcal ▼

Macro Nutrients

Enriched Medium-grain White Ricevs Florida 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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0.83%0.81g

Fat

2.35%2.3g

0.81 gvs2.3 g

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

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0.69%0.22g

Saturated Fat

0.85%0.27g

0.22 gvs0.27 g

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

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2.34%0.038g

Omega 3

7.47%0.12g

0.038 gvs0.12 g

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

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1.05%0.18g

Omega 6

2%0.34g

0.18 gvs0.34 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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84.8%110g

Carbohydrate

96%125g

110 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.1%1.94g

Fiber

68.6%26g

1.94 gvs26 g

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

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16.4%9.2g

Protein

13.6%7.6g

9.2 gvs7.6 g

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

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Vitamins

Enriched Medium-grain White Ricevs Florida Oranges

0%0μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

0 μgvs120 μg

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

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67%0.8mg

Vitamin B1

91%1.1mg

Thiamine

0.8 mgvs1.1 mg

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

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5.13%0.067mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.067 mgvs0.43 mg

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

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44.2%7.07mg

Vitamin B3

27%4.35mg

Niacin, nicotinic acid, niacinamide

7.07 mgvs4.35 mg

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

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37.2%1.86mg

Vitamin B5

54.3%2.7mg

Pantothenic acid

1.86 mgvs2.7 mg

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

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15.5%0.2mg

Vitamin B6

42.6%0.55mg

Pyridoxine

0.2 mgvs0.55 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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80.2%321μg

Vitamin B9

46%185μg

Folates and Folic Acid

321 μgvs185 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

543%489mg

Ascorbic acid

0 mgvs489 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

13%1.96mg

Tocopherols and Tocotrienols

0.15 mgvs1.96 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Enriched Medium-grain White Ricevs Florida Oranges

1.25%12.5mg

Calcium

46.7%467mg

12.5 mgvs467 mg

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

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17%0.15mg

Copper

47%0.42mg

0.15 mgvs0.42 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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75.7%6.06mg

Iron

12.2%0.98mg

6.06 mgvs0.98 mg

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

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11.6%48.6mg

Magnesium

26%109mg

48.6 mgvs109 mg

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

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66.4%1.53mg

Manganese

11.3%0.26mg

1.53 mgvs0.26 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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21.4%150mg

Phosphorus

18.6%130mg

150 mgvs130 mg

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

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3.5%119mg

Potassium

54%1837mg

119 mgvs1837 mg

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

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38%21μg

Selenium

9.9%5.43μg

21 μgvs5.43 μg

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

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0.093%1.4mg

Sodium

0%0mg

1.4 mgvs0 mg

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

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14.6%1.6mg

Zinc

7.9%0.87mg

1.6 mgvs0.87 mg

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

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0.48%18g

Water

25.6%947g

18 gvs947 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 Enriched Medium-grain White Rice vs Florida Oranges:

Enriched Medium-grain White Rice has 1.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Florida Oranges.
While Raw Florida Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 6.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 12.8 times more Vitamin E than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched Medium-grain White Rice vs Florida Oranges:

Enriched Medium-grain White Rice has 6.2 times more Iron, 5.9 times more Manganese, 3.9 times more Selenium and 1.9 times more Zinc than Raw Florida Oranges.
While Raw Florida Oranges contain 37.4 times more Calcium, 2.8 times more Copper, 2.2 times more Magnesium, 15.4 times more Potassium and 52.9 times more Water than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Raw Florida Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enriched Medium-grain White Rice has 1.2 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 3.2 times more Omega 3 and 13.4 times more Fiber than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Raw Florida Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Enriched Medium-grain White Rice as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched Medium-grain White RiceVS Cooked Medium-grain White Rice enrichedFlorida OrangesVS Cooked Medium-grain White Rice enrichedEnriched Medium-grain White RiceVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 500 calories Enriched Medium-grain White RiceVS Florida Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Medium-grain White Rice or Florida Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: