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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	7.66% 222kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	23% 3.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	255% 332g	130g per day for Men 19-50 years
Sugars	53% 38.6g	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.72g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	121% 46g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	51% whole wheat Pasta	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	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	215% 1.93mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	442% 10mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	99% 11mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.1% 40g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 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 Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 1.6 times more Calcium and 9.7 times more Water than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 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 Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.3 times more Sugars and 11.3 times more Fructose than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 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 Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein