Comparing Nutrients in 1 pound Cooked Corn Pasta VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn Pasta	8%	5%	87%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Corn Pasta	Oranges with Peel	Recommended Dietary Allowance
Energy	19.7% 572kcal	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn Pasta	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.37% 310g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Corn Pasta VS Oranges with Peel per 1 lb

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

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

• 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Pasta and Oranges with Peel provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Corn Pasta have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Corn Gluten-free Pasta as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Cooked Corn Pasta has 2.6 times more Magnesium, 3.5 times more Phosphorus, 4 times more Selenium and 5.7 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 70 times more Calcium, 3.2 times more Iron and 6.3 times more Potassium than Cooked Corn Gluten-free Pasta.
• Both Cooked Corn Pasta and Oranges with Peel contain similar levels of Copper per one pound.
• 1 pound of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Corn Pasta has 2 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• Both Cooked Corn Pasta and Oranges with Peel offer comparable quantities of Fiber per one pound.
• Both Cooked Corn Gluten-free Pasta as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.