Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Enriched Pasta	15%	5%	80%

Macro Nutrients

	Valencia Oranges	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	17% 490kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	65.8% 25g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Enriched Pasta	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	37.7% 0.49mg	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	98% 390μg	183% 730μg	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	539% 485mg	0% 0mg	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	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	40% 400mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	11.3% 0.9mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	140% 3.22mg	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	24.3% 170mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	16.8% 621g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Enriched Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Enriched Pasta:

• 1 kilogram of Valencia Oranges has 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cooked Enriched Pasta have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Enriched Pasta:

• 1 kilogram of Valencia Oranges has 5.7 times more Calcium, 4.1 times more Potassium and 1.4 times more Water than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 2.7 times more Copper, 14.2 times more Iron, 1.8 times more Magnesium, 14 times more Manganese, 3.4 times more Phosphorus and 8.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.4 times more Fiber than Cooked Enriched Pasta.
• While 1 kg of Cooked Enriched Pasta contains 3.2 times more Energy, 2.6 times more Carbohydrate and 5.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.