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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	6.43% 187kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	224% 291g	130g per day for Men 19-50 years
Sugars	51% 37g	12% 8.73g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	118% 45g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	73.3% 0.95mg	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	113% 452μg	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	16% 159mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	172% 1.55mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	364% 8.37mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	554% 305μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.99% 36.6g	3700g per day for Men 19-50 years

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

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 6.3 times more Vitamin B1, 7.8 times more Vitamin B2, 30.6 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 oz.

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

• Raw Oranges have 1.6 times more Calcium and 9.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 8.7 times more Copper, 34.1 times more Iron, 9.4 times more Magnesium, 84.4 times more Manganese, 18 times more Phosphorus, 1.8 times more Potassium, 153.6 times more Selenium and 31.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 4.3 times more Sugars than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 7.7 times more Energy, 21.3 times more Fat, 21.6 times more Saturated Fat, 7.6 times more Omega 3, 43.9 times more Omega 6, 6.2 times more Carbohydrate, 4.7 times more Fiber and 14 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 14 oz.