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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Oranges: 638g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 3.3 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	82.3% 59.7g	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	0.19% 0.13g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	19.5% 11g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	29.5% 0.38mg	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	18.3% 73μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges	Recommended Dietary Allowance
Calcium	2.1% 21mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	32% 0.29mg	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	38% 3.04mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	6.94% 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	26.6% 187mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	3.2% 118g	15% 554g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.8 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 3.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.2 times more Copper, 4.8 times more Iron, 1.2 times more Magnesium, 11.9 times more Manganese, 2.1 times more Phosphorus, 18.5 times more Selenium and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 12.1 times more Calcium, 8.5 times more Potassium and 4.7 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 300 calories:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate, 47.7 times more Sugars and 1.8 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.