Comparing Nutrients in 300 calories Valencia Oranges VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 3.2 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Valencia Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	0.19% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	9.6% 0.13mg	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	59.7% 239μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	330% 297mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	24.5% 245mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	38.5% 0.35mg	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	6.9% 0.55mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	82.4% 1.9mg	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	15% 104mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	14.3% 529g	3.2% 118g	3700g per day for Men 19-50 years

Valencia Oranges VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Valencia Oranges have 1.4 times more Vitamin B1, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 per 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Valencia Oranges have 11.6 times more Calcium, 8 times more Potassium and 4.5 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Copper, 5.5 times more Iron, 1.3 times more Magnesium, 13.5 times more Manganese, 1.8 times more Phosphorus and 5.3 times more Zinc than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.2 times more Carbohydrate and 1.8 times more Fiber than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per 300 calories.