Comparing Nutrients in 14 ounces Oranges VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	6.43% 187kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	94% 123g	130g per day for Men 19-50 years
Sugars	51% 37g	3.56% 2.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.38% 0.28g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	47% 18g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	79.4% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	170% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Oranges.
• Both Oranges and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3
• Both Raw Oranges as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Oranges have 3.6 times more Calcium, 2.5 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4 times more Copper, 15.8 times more Iron, 4.1 times more Magnesium, 39.4 times more Manganese, 6.9 times more Phosphorus, 61.4 times more Selenium and 14.6 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 14.4 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3.3 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Fiber and 6 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein