Comparing Nutrients in 1 pound Valencia Oranges VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Valencia Oranges	Cooked Pasta	Recommended Dietary Allowance
Energy	7.66% 222kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	108% 140g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Pasta	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	7.6% 282g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Cooked Pasta.
• While Cooked Pasta contains 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Cooked Pasta:

• Raw Valencia 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 2.7 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 14 times more Manganese, 3.4 times more Phosphorus and 8.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.4 times more Fiber than Cooked Pasta.
• While Cooked Pasta contains 3.2 times more Energy, 1.5 times more Omega 3, 6.7 times more Omega 6, 2.6 times more Carbohydrate and 5.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Pasta have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.