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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Energy	56.5% 1637kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	54% 70.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	135% 51.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	107% 60g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	129% 517μg	34% 136μg	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	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	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.3% 113mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	193% 15.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	163% 1143mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.13% 42g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina vs Oranges with Peel :

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 5.5 times more Vitamin B1, 6.3 times more Vitamin B2, 17.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.8 times more Vitamin B9 than Oranges with Peel .

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

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 6.8 times more Copper, 4.3 times more Iron, 6.7 times more Magnesium, 11.5 times more Phosphorus, 1.6 times more Potassium, 109.7 times more Selenium and 20 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.8 times more Calcium and 8.9 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 5.7 times more Energy, 8.5 times more Fat, 3.3 times more Omega 3, 18 times more Omega 6, 4.7 times more Carbohydrate, 2.5 times more Fiber and 10.2 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6