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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Florida Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	6.3% 183kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	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	35.2% 46g	224% 291g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	4.96% 2.78g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Florida 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	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	17% 171mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	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	4.14% 0.095mg	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	6.8% 47.6mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	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	2.9% 0.32mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.99% 36.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of 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 Florida Oranges vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.5 times more Vitamin B1, 7.8 times more Vitamin B2, 21.6 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 14 ounces.

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

• 14 ounces of Florida Oranges have 1.7 times more Calcium and 9.4 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 10 times more Copper, 37.9 times more Iron, 9.4 times more Magnesium, 87.9 times more Manganese, 21 times more Phosphorus, 1.9 times more Potassium, 153.6 times more Selenium and 27.5 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 4.2 times more Sugars than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 7.8 times more Energy, 12.1 times more Fat, 4.8 times more Omega 3, 25.5 times more Omega 6, 6.4 times more Carbohydrate, 4.7 times more Fiber and 18.9 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein