Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	51% whole wheat Pasta	Navel Oranges	Recommended Dietary Allowance
Energy	125% 3620kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	96% 125g	130g per day for Men 19-50 years
Sugars	36% 26g	117% 85g	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	2.76% 2g	31% 22.5g	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	% 2g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 6g	% 42.8g	g per day for Men 19-50 years
Fiber	266% 101g	58% 22g	38g per day for Men 19-50 years
Protein	241% 135g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	309% 3.7mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	60.8% 0.79mg	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	148% 590μg	85% 340μg	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	657% 591mg	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	11.3% 1.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Navel Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	43.3% 0.39mg	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	416% 33.3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	12.6% 0.29mg	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	410% 2870mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% whole wheat Pasta versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% whole wheat Pasta vs Navel Oranges:

• 1 kilogram of 51% whole wheat Pasta has 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 18.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Navel Oranges.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Navel Oranges have insufficient amounts of Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Navel Oranges:

• 1 kilogram of 51% whole wheat Pasta has 10.9 times more Copper, 25.6 times more Iron, 9.5 times more Magnesium, 77.3 times more Manganese, 12.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 30 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.6 times more Calcium and 9.7 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% whole wheat Pasta has 7.4 times more Energy, 17.9 times more Fat, 6.9 times more Omega 3, 37.6 times more Omega 6, 5.8 times more Carbohydrate, 4.6 times more Fiber and 14.8 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3.3 times more Sugars and 11.3 times more Fructose than Dry 51% whole wheat Pasta with Unenriched Semolina .
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein