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

Weight per 300 calories

• Oranges with Peel: 476g
• Cooked 51% Whole Wheat Pasta: 189g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched 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?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Cooked 51% 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	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	6.05% 1.03g	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% 59.5g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0.18% 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	% 0.38g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	23% 8.68g	38g per day for Men 19-50 years
Protein	11% 6.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked 51% 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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14% 0.18mg	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	9.43% 37.7μg	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	1.26% 0.19mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41.7% 0.38mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	NA	84.7% 1.95mg	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	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.1% 115g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.3 times more Vitamin B3 than Raw Oranges with Peel .

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

• 300 calories of Oranges with Peel have 14.7 times more Calcium, 1.2 times more Iron, 6.4 times more Potassium and 3.4 times more Water than Cooked 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.4 times more Copper, 1.3 times more Magnesium, 2 times more Phosphorus, 19.4 times more Selenium and 4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Cooked 51% Whole Wheat Pasta 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.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 4.9 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 300 calories.