Comparing Nutrients in 300 calories Cooked Enriched Pasta VS Florida Oranges

Weight per 300 calories

• Cooked Enriched Pasta: 190g
• Florida Oranges: 652g

Cooked Enriched Pasta has 3.4 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Enriched Pasta or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta	15%	5%	80%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Enriched Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	58% 75.3g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	82.2% 59.6g	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	0.079% 0.057g	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	% 0.076g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	41% 15.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.16% 0.093mg	25.6% 0.33mg	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	34.7% 139μg	27.7% 111μg	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	0% 0mg	326% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	1.33% 13.3mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13.3μg	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	30.4% 2.43mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	8.14% 34mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	6.8% 0.16mg	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	15.7% 110mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.5mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	15.4% 568g	3700g per day for Men 19-50 years

Cooked Enriched Pasta VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Enriched Pasta or Florida Oranges?

Lets compare vitamin content per 300 calories of Cooked Enriched Pasta vs Florida Oranges:

• 300 calories of Cooked Enriched Pasta have 1.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 7.7 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin C and 10.3 times more Vitamin E than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Florida Oranges provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cooked Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Cooked Enriched Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked Enriched Pasta vs Florida Oranges:

• 300 calories of Cooked Enriched Pasta have 4.1 times more Iron, 3.9 times more Manganese, 1.4 times more Phosphorus, 15.4 times more Selenium and 1.9 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 21.1 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 13.2 times more Potassium and 4.8 times more Water than Cooked Enriched Pasta.
• 300 calories of Cooked Enriched Pasta lack sufficient amounts of Calcium and Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Enriched Pasta have 2.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate, 56.1 times more Sugars and 4.6 times more Fiber than Cooked Enriched Pasta.
• Both Cooked Enriched Pasta and Florida Oranges offer comparable quantities of Energy per 300 calories.
• Both Cooked Enriched Pasta as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.