Comparing Nutrients in 300 calories Oranges with Peel VS Dry Corn Gluten-free Pasta

Weight per 300 calories

• Oranges with Peel: 476g
• Dry Corn Gluten-free Pasta: 84g

Dry Corn Gluten-free Pasta has 5.7 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dry Corn Gluten-free Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dry Corn Gluten-free Pasta	8%	5%	87%

Macro Nutrients

	Oranges with Peel	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.47% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	24.3% 9.24g	38g per day for Men 19-50 years
Protein	11% 6.2g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.84% 7.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.62% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13.3% 0.17mg	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	35.7% 143μg	5.25% 21μg	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	376% 338mg	0% 0mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dry Corn Gluten-free Pasta	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.34% 3.36mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	19% 0.17mg	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	47.6% 3.8mg	9.77% 0.78mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.41mg	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% 105mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	12% 6.64μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.17% 2.52mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.23% 8.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Dry Corn Gluten-free Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Dry Corn Gluten-free Pasta?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Dry Corn Gluten-free Pasta:

• 300 calories of Oranges with Peel have 8.2 times more Vitamin A, 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 3.9 times more Vitamin B5, 2.6 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Dry Corn Gluten-free Pasta.
• Both Oranges with Peel and Dry Corn Gluten-free Pasta provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Dry Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Dry Corn Gluten-free Pasta:

• 300 calories of Oranges with Peel have 99.2 times more Calcium, 1.6 times more Copper, 4.9 times more Iron, 3.8 times more Potassium and 46.6 times more Water than Dry Corn Gluten-free Pasta.
• While 300 kcal of Dry Corn Gluten-free Pasta contain 1.5 times more Magnesium, 2 times more Phosphorus, 2 times more Selenium and 2.9 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Dry Corn Gluten-free Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.3 times more Fiber than Dry Corn Gluten-free Pasta.
• Both Oranges with Peel and Dry Corn Gluten-free Pasta offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Oranges with Peel as well as Dry Corn Gluten-free Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.