Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	20.4% 591kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	35.2% 46g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	50% 36.3g	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	0.38% 0.28g	NA	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	15.6% 0.2mg	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	21% 83.3μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.1% 0.91mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17% 0.15mg	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	85.3% 6.83mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	4.14% 0.095mg	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	72% 504mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.63% 245g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Whole-wheat Pasta versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Florida Oranges:

• 14 ounces of Cooked Whole-wheat Pasta have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Florida Oranges provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Cooked Whole-wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Florida Oranges:

• 14 ounces of Cooked Whole-wheat Pasta have 5.8 times more Copper, 19.1 times more Iron, 5.4 times more Magnesium, 55 times more Manganese, 10.6 times more Phosphorus, 72.6 times more Selenium and 16.8 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 3.3 times more Calcium, 1.8 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• 14 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 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 Cooked Whole-wheat Pasta have 3.2 times more Energy, 3.3 times more Omega 3, 17.4 times more Omega 6, 2.6 times more Carbohydrate, 1.6 times more Fiber and 8.6 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 12.2 times more Sugars than Cooked Whole-wheat Pasta.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein