Comparing Nutrients in 300 calories Oranges with Peel VS Whole Wheat Pasta

Weight per 300 calories

• Oranges with Peel: 476g
• Whole Wheat Pasta: 85.2g

Dry Whole-Wheat Pasta has 5.6 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 Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.73% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.33% 0.91g	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	48% 62.5g	130g per day for Men 19-50 years
Sugars	NA	3.22% 2.34g	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	0.35% 0.26g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	20.6% 7.84g	38g per day for Men 19-50 years
Protein	11% 6.2g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.6% 0.24mg	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	14.7% 59μg	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	NA	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	47% 0.42mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.54mg	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	41.8% 292mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.34% 5.1mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.19% 7g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Whole Wheat Pasta?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Whole Wheat Pasta:

• 300 calories of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Whole Wheat Pasta.
• While 300 kcal of Dry Whole-Wheat Pasta contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Whole Wheat Pasta:

• 300 calories of Oranges with Peel have 13.5 times more Calcium, 1.2 times more Iron, 2.5 times more Potassium and 56 times more Water than Whole Wheat Pasta.
• While 300 kcal of Dry Whole-Wheat Pasta contain 1.6 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus, 19.8 times more Selenium and 4.8 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 2.7 times more Fiber than Whole Wheat Pasta.
• While 300 kcal of Dry Whole-Wheat Pasta contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.