Comparing Nutrients in 1 pound Navel Oranges VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Navel Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	7.66% 222kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.92% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	4.07% 2.95g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	74.5% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	22.7% 0.29mg	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	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	91% 0.82mg	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	7.37% 0.59mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	194% 4.47mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	10.5% 390g	7.54% 279g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Navel Oranges has 1.2 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 6.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• Both Raw Navel Oranges as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 3.9 times more Calcium, 2.3 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.6 times more Copper, 12.2 times more Iron, 3.7 times more Magnesium, 34 times more Manganese, 4.2 times more Phosphorus, more Selenium and 12.8 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 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 13.1 times more Sugars and 32.1 times more Fructose than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3.2 times more Energy, 2.5 times more Carbohydrate, 2 times more Fiber and 6.2 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein