Comparing Nutrients in 1 kilogram Dry Pasta VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Dry Pasta	Oranges	Recommended Dietary Allowance
Energy	128% 3710kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	90% 118g	130g per day for Men 19-50 years
Sugars	37% 26.7g	129% 94g	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	1.5% 1.1g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	63% 24g	38g per day for Men 19-50 years
Protein	233% 130g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	46% 0.6mg	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	45% 180μg	75% 300μg	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	591% 532mg	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	7.33% 1.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	50% 0.45mg	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	163% 13mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	11% 0.25mg	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	270% 1890mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.68% 99g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Pasta vs Oranges:

• Dry Unenriched Pasta has 1.5 times more Vitamin B2, 6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Dry Unenriched Pasta as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Dry Pasta vs Oranges:

• Dry Unenriched Pasta has 6.4 times more Copper, 13 times more Iron, 5.3 times more Magnesium, 36.7 times more Manganese, 13.5 times more Phosphorus, 1.2 times more Potassium, 126.4 times more Selenium and 20.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium and 8.8 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 1 kilogram:

• Dry Unenriched Pasta has 7.9 times more Energy, 12.6 times more Fat, 3.4 times more Omega 3, 30 times more Omega 6, 6.4 times more Carbohydrate, 1.3 times more Fiber and 13.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 3.5 times more Sugars than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.