Comparing Nutrients in 1 pound Oranges VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Oranges	Cooked Pasta	Recommended Dietary Allowance
Energy	7.35% 213kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	108% 140g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	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	34% 136μg	7.94% 31.8μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Pasta	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	50.4% 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	5.67% 0.45mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	63.5% 1.46mg	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	9.07% 63.5mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	7.6% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cooked Pasta:

• Raw Oranges have more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.2 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C and 3 times more Vitamin E than Cooked Pasta.
• While Cooked Pasta contains 1.4 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges as well as Cooked Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Pasta:

• Raw Oranges have 5.7 times more Calcium, 4.1 times more Potassium and 1.4 times more Water than Cooked Pasta.
• While Cooked Pasta contains 2.2 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 12.9 times more Manganese, 4.1 times more Phosphorus, 52.8 times more Selenium and 7.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 16.7 times more Sugars and 1.3 times more Fiber than Cooked Pasta.
• While Cooked Pasta contains 3.4 times more Energy, 3.4 times more Omega 3, 16.4 times more Omega 6, 2.6 times more Carbohydrate and 6.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Pasta have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.