Comparing Nutrients in 1 pound Navel Oranges VS Cooked Enriched Pasta

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Cooked Enriched Pasta	Recommended Dietary Allowance
Energy	7.66% 222kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	108% 140g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.41g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Enriched 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	25.7% 0.31mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	82.8% 331μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Cooked Enriched Pasta	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	7.37% 0.59mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Enriched Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cooked Enriched Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 4 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of Cooked Enriched Pasta have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cooked Enriched Pasta:

• 1 pound of Navel Oranges has 6.1 times more Calcium, 3.8 times more Potassium and 1.4 times more Water than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 2.6 times more Copper, 9.8 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 2.5 times more Phosphorus, more Selenium and 6.4 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 15.2 times more Sugars, 75 times more Fructose and 1.2 times more Fiber than Cooked Enriched Pasta.
• While 1 lb of Cooked Enriched Pasta contains 3.2 times more Energy, 2.5 times more Carbohydrate and 6.4 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Cooked Enriched Pasta provide inadequate amounts of Omega 3 and Omega 6 in one pound.