Lets compare vitamin content per 5 ounces of Navel Oranges vs Cooked Medium-grain White Rice enriched:
Raw Navel Oranges have more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin C than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.5 times more Vitamin B1, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Navel Oranges vs Cooked Medium-grain White Rice enriched:
Raw Navel Oranges have 14.3 times more Calcium, 5.7 times more Potassium and 1.3 times more Water than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 11.5 times more Iron, 13 times more Manganese, 1.6 times more Phosphorus, more Selenium and 5.3 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Cooked Medium-grain White Rice enriched have similar amounts of Copper and Magnesium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Raw Navel Oranges have 7.3 times more Fiber than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.7 times more Energy, 2.3 times more Carbohydrate and 2.6 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.