Comparing Nutrients in 14 ounces Navel Oranges VS Cooked DE BOLES Rice Pasta

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked DE BOLES Rice Pasta	9%	8%	83%

Macro Nutrients

	Navel Oranges	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Energy	6.7% 194kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	124% 162g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	0% 0g	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	12.3% 8.93g	0% 0g	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	33.7% 135μg	NA	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	261% 235mg	0% 0mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked DE BOLES Rice Pasta	Recommended Dietary Allowance
Calcium	17% 171mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	55% 0.5mg	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	6.45% 0.52mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	335% 7.7mg	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	13% 91mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.22% 341g	5.66% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked DE BOLES Rice Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cooked DE BOLES Rice Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked DE BOLES Rice Pasta:

• 14 ounces of Navel Oranges have more Vitamin C than Cooked DE BOLES Rice Pasta.
• 14 ounces of Cooked DE BOLES Rice Pasta have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Navel Oranges vs Cooked DE BOLES Rice Pasta:

• 14 ounces of Navel Oranges have 2 times more Calcium, 3 times more Potassium and 1.6 times more Water than Cooked DE BOLES Rice Pasta.
• While 14 oz of Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract contain 3.2 times more Copper, 4.8 times more Iron, 4.7 times more Magnesium, 66.9 times more Manganese, 5.7 times more Phosphorus and 13.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Cooked DE BOLES Rice Pasta lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have more Sugars and more Fructose than Cooked DE BOLES Rice Pasta.
• While 14 oz of Cooked DE BOLES Gluten-free Pasta from Rice Flour and Rice Bran Extract contain 4.1 times more Energy, 3.2 times more Carbohydrate and 4.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked DE BOLES Rice Pasta offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein