Comparing Nutrients in 1 pound Dry Pasta VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dry Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	58% 1683kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	57% 41.5g	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	0.69% 0.5g	NA	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.18g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	106% 59g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	17.8% 0.23mg	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	20.4% 81.6μg	19.3% 77μg	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	0% 0mg	227% 204mg	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	3.33% 0.5mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	19.7% 0.18mg	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	73.7% 5.9mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	4.73% 0.11mg	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	122% 857mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.2% 45g	10.7% 395g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, more Vitamin C and 1.6 times more Vitamin E than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw Florida Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Dry Unenriched Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Dry Pasta vs Florida Oranges:

• Dry Unenriched Pasta has 7.4 times more Copper, 14.4 times more Iron, 5.3 times more Magnesium, 38.2 times more Manganese, 15.8 times more Phosphorus, 1.3 times more Potassium, 126.4 times more Selenium and 17.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2 times more Calcium and 8.8 times more Water than Dry Unenriched Pasta.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta has 8.1 times more Energy, 7.2 times more Fat, 2.2 times more Omega 3, 17.4 times more Omega 6, 6.5 times more Carbohydrate, 1.3 times more Fiber and 18.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.4 times more Sugars than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.