Comparing Nutrients in 1 kilogram Cooked Corn And Rice Pasta VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Corn And Rice Pasta	Valencia Oranges	Recommended Dietary Allowance
Energy	61.7% 1790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	293% 381g	91% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	57% 32g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	48.5% 0.63mg	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	10% 40μg	98% 390μg	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	539% 485mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Valencia Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	41% 0.37mg	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	27.5% 2.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	10% 0.23mg	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	47% 330mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	15.6% 577g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Corn And Rice Pasta vs Valencia Oranges:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin C than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 kg.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Corn And Rice Pasta vs Valencia Oranges:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2.4 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus and 4.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium, 1.9 times more Copper, 7.5 times more Potassium and 1.5 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Raw Valencia Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 3.7 times more Energy, 3.3 times more Fat, 7.2 times more Omega 6, 3.2 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Raw Valencia Oranges have similar amounts of Omega 3 per 1 kg.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.