Comparing Nutrients in 1 pound 51% Whole Wheat Pasta with Enriched Semolina VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Energy	56.5% 1637kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	43.8% 57g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	53% 38.6g	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	1.25% 0.91g	14% 10.2g	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	% 0.91g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 19.4g	g per day for Men 19-50 years
Fiber	135% 51.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	107% 60g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	27.6% 0.36mg	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	129% 517μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Calcium	11.3% 113mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	193% 15.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	5.7% 0.13mg	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	163% 1143mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.13% 42g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% Whole Wheat Pasta with Enriched Semolina versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of 51% Whole Wheat Pasta with Enriched Semolina vs Navel Oranges:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 8.1 times more Vitamin B1, 6.1 times more Vitamin B2, 20.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Navel Oranges.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Navel Oranges have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for 51% Whole Wheat Pasta with Enriched Semolina vs Navel Oranges:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 10 times more Copper, 26.2 times more Iron, 8.5 times more Magnesium, 72.8 times more Manganese, 11 times more Phosphorus, 1.9 times more Potassium, more Selenium and 27.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.7 times more Calcium and 9.3 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 7.4 times more Energy, 17 times more Fat, 5.9 times more Omega 3, 34.4 times more Omega 6, 5.8 times more Carbohydrate, 5.1 times more Fiber and 14.5 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.9 times more Sugars and 11.3 times more Fructose than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein