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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oranges with Peel	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	8.62% 250kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	% 0.79g	g per day for Men 19-50 years
Fiber	47% 18g	48% 18.3g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	29.6% 0.38mg	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	20% 79.4μg	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	313% 282mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	87.8% 0.79mg	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	39.7% 3.18mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	178% 4.1mg	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	12.5% 87.3mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	8.83% 327g	6.5% 241g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oranges with Peel have 1.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B6 per 14 ounces.

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

• 14 ounces of Oranges with Peel have 5.8 times more Calcium, 2.5 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3.5 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 5 times more Phosphorus, 48.9 times more Selenium and 10.2 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.5 times more Energy, 2.4 times more Omega 3, 12.4 times more Omega 6, 2 times more Carbohydrate and 4.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6