Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Energy	23.3% 676kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	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	105% 136g	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	48.5% 27g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	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	358% 322mg	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	6.96% 1.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	98% 7.8mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	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	82.3% 576mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	7.58% 280g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Whole-wheat 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 Whole-wheat Pasta vs Oranges with Peel :

• 1 pound of Cooked Whole-wheat Pasta has 1.6 times more Vitamin B1, 2 times more Vitamin B2 and 6.3 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Cooked Whole-wheat 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 Whole-wheat Pasta vs Oranges with Peel :

• 1 pound of Cooked Whole-wheat Pasta has 3.9 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 5.8 times more Phosphorus, 51.9 times more Selenium and 12.2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.4 times more Calcium, 2 times more Potassium and 1.3 times more Water than Cooked Whole-wheat Pasta.
• 1 pound of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Whole-wheat Pasta has 2.4 times more Energy, 2.3 times more Omega 3, 12.2 times more Omega 6, 1.9 times more Carbohydrate and 4.6 times more Protein than Oranges with Peel .
• Both Cooked Whole-wheat Pasta and Oranges with Peel offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6