Comparing Nutrients in 1 pound Cooked Corn Pasta VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Corn Pasta	Valencia Oranges	Recommended Dietary Allowance
Energy	19.7% 572kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	21.3% 12g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	22% 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	6.8% 27.2μg	44.2% 177μg	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	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn Pasta	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	18.6% 0.17mg	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	14% 1.13mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	4.54% 0.1mg	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	49.2% 345mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.37% 310g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cooked Corn Gluten-free Pasta has 2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 6.5 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Corn Gluten-free Pasta as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

• Cooked Corn Gluten-free Pasta has 1.7 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 6.7 times more Manganese, 4.5 times more Phosphorus and 10.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium, 5.8 times more Potassium and 1.3 times more Water than Cooked Corn Gluten-free Pasta.

Comparison of macro-nutrients per 1 pound:

• Cooked Corn Gluten-free Pasta has 2.6 times more Energy, 7.2 times more Omega 6, 2.3 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Omega 3 than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Gluten-free Pasta as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.