Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Energy	53.8% 1560kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	119% 155g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	118% 45g	118% 45g	38g per day for Men 19-50 years
Protein	101% 56.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	95% 380μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	63.3% 0.57mg	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	198% 16mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	NA	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	139% 970mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	16.6% 615g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Oranges with Peel :

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Oranges with Peel :

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 3.2 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 4.4 times more Phosphorus, 43.9 times more Selenium and 9.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.4 times more Calcium, 2.8 times more Potassium and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.5 times more Energy, 2 times more Carbohydrate and 4.4 times more Protein than Oranges with Peel .
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oranges with Peel offer comparable quantities of Fiber per one kilogram.