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

Weight per 300 calories

• Oranges with Peel: 476g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Oranges with Peel	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	1.47% 1.43g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	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	56.4% 21.4g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	11% 6.2g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	NA	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	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	NA	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% 105mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.2% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 1.3 times more Vitamin B1, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 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 2.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 per 300 calories.

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

• 300 calories of Oranges with Peel have 15.8 times more Calcium, 1.3 times more Iron, 6.8 times more Potassium and 3.3 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 1.3 times more Copper, 1.8 times more Phosphorus, 17.7 times more Selenium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium per 300 calories.
• 300 calories of Oranges with Peel 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 Oranges with Peel have 1.2 times more Carbohydrate and 2.5 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 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per 300 calories.