Comparing Nutrients in 1 kilogram Oranges with Peel VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Oranges with Peel	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	21.7% 630kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	31.6% 5.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	118% 45g	103% 39g	38g per day for Men 19-50 years
Protein	23.2% 13g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	195% 31.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	71.5% 0.93mg	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	75% 300μg	52.5% 210μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	70% 700mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	250% 2.25mg	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	100% 8mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	574% 13.2mg	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	31.4% 220mg	181% 1270mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	660% 363μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	16.7% 618g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Whole-wheat Pasta per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Cooked Whole-wheat Pasta:

• 1 kilogram of Oranges with Peel has 1.2 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 1.6 times more Vitamin B1, 2 times more Vitamin B2 and 6.3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cooked Whole-wheat Pasta:

• 1 kilogram of Oranges with Peel has 5.4 times more Calcium, 2 times more Potassium and 1.3 times more Water than Cooked Whole-wheat Pasta.
• While 1 kg of Cooked Whole-wheat Pasta contains 3.9 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 5.8 times more Phosphorus, 51.9 times more Selenium and 12.2 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Whole-wheat Pasta contains 2.4 times more Energy, 2.3 times more Omega 3, 12.2 times more Omega 6, 1.9 times more Carbohydrate and 4.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Whole-wheat Pasta offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6