Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Whole-wheat Pasta	Fresh Orange juice	Recommended Dietary Allowance
Energy	23.3% 676kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	36.3% 47g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	52.6% 38g	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	0.44% 0.32g	13.3% 9.6g	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	% 0.32g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 18.8g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	48.5% 27g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	14% 0.18mg	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	24% 95μg	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	252% 227mg	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	6.96% 1.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5.9% 59mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	22% 0.2mg	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	98% 7.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	2.76% 0.064mg	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	82.3% 576mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	7.58% 280g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Whole-wheat Pasta versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Whole-wheat Pasta vs Fresh Orange juice:

• 1 pound of Cooked Whole-wheat Pasta has 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 7.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.4 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• 1 pound of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Cooked Whole-wheat Pasta as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Whole-wheat Pasta vs Fresh Orange juice:

• 1 pound of Cooked Whole-wheat Pasta has 5.1 times more Copper, 8.6 times more Iron, 4.9 times more Magnesium, 94.4 times more Manganese, 7.5 times more Phosphorus, 363 times more Selenium and 26.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.1 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Cooked Whole-wheat Pasta as well as Raw Orange juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Whole-wheat Pasta has 3.3 times more Energy, 3.3 times more Omega 3, 18.6 times more Omega 6, 2.9 times more Carbohydrate, 19.5 times more Fiber and 8.6 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 11.2 times more Sugars and 30.3 times more Fructose than Cooked Whole-wheat Pasta.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein