Comparing Nutrients in 100 calories Enriched Regular Long-grain White RiceVS Oranges

Weight per 100 calories

Enriched Regular Long-grain White Rice

27.4g

Oranges

213g

Enriched Regular Long-grain White Rice has 7.8 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 100 calories - Enriched Regular Long-grain White Rice or Oranges?

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice

90%

Oranges

91%

100 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.19%0.18g

Fat

0.26%0.26g

0.18 gvs0.26 g

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

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0.15%0.049g

Saturated Fat

0.1%0.032g

0.049 gvs0.032 g

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

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0.53%0.008g

Omega 3

0.93%0.015g

0.008 gvs0.015 g

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

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0.24%0.04g

Omega 6

0.23%0.038g

0.04 gvs0.038 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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17%22g

Carbohydrate

19.2%25g

22 gvs25 g

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

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0.045%0.033g

Sugars

27.4%20g

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

0.033 gvs20 g

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

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0.008%0.005g

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]

0.005 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%0.022g

Sucrose

0.022 gvsNA g

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

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0.94%0.36g

Fiber

13.4%5.1g

0.36 gvs5.1 g

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

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3.5%1.95g

Protein

3.57%2g

1.95 gvs2 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Regular Long-grain White Ricevs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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13%0.16mg

Vitamin B1

15.4%0.19mg

Thiamine

0.16 mgvs0.19 mg

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

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1.03%0.013mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.013 mgvs0.085 mg

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

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7.18%1.15mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs0.6 mg

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

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5.53%0.28mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.28 mgvs0.53 mg

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

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3.46%0.045mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.045 mgvs0.13 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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16%63.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

63.3 μgvs64 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

126%113mg

Ascorbic acid

0 mgvs113 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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0.2%0.03mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.03 mgvs0.38 mg

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

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0.023%0.027μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.027 μgvs0 μg

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

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Minerals

Enriched Regular Long-grain White Ricevs Oranges

0.77%7.67mg

Calcium

8.5%85mg

7.67 mgvs85 mg

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

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6.7%0.06mg

Copper

10.6%0.096mg

0.06 mgvs0.096 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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14.8%1.2mg

Iron

2.66%0.21mg

1.2 mgvs0.21 mg

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

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1.63%6.85mg

Magnesium

5.07%21.3mg

6.85 mgvs21.3 mg

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

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13%0.3mg

Manganese

2.3%0.053mg

0.3 mgvs0.053 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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4.5%31.5mg

Phosphorus

4.26%29.8mg

31.5 mgvs29.8 mg

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

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0.93%31.5mg

Potassium

11.3%385mg

31.5 mgvs385 mg

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

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7.52%4.14μg

Selenium

1.93%1.06μg

4.14 μgvs1.06 μg

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

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0.091%1.37mg

Sodium

0%0mg

1.37 mgvs0 mg

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

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2.7%0.3mg

Zinc

1.35%0.15mg

0.3 mgvs0.15 mg

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

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0.086%3.2g

Water

5%185g

3.2 gvs185 g

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

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Lets compare vitamin content per 100 calories of Enriched Regular Long-grain White Rice vs Oranges:

Enriched Regular Long-grain White Rice has 1.9 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 6.3 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 12.7 times more Vitamin E than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Enriched Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Enriched Regular Long-grain White Rice vs Oranges:

Enriched Regular Long-grain White Rice has 5.5 times more Iron, 5.6 times more Manganese, 3.9 times more Selenium and 2 times more Zinc than Raw Oranges.
While Raw Oranges contain 11.1 times more Calcium, 1.6 times more Copper, 3.1 times more Magnesium, 12.2 times more Potassium and 58 times more Water than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Raw Oranges have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges contain 605.1 times more Sugars and 14.3 times more Fiber than Enriched Regular Long-grain White Rice.
Both Enriched Regular Long-grain White Rice and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Enriched Regular Long-grain White Rice as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Regular Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedOrangesVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Enriched Regular Long-grain White RiceVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Regular Long-grain White Rice or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: