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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Navel Oranges: 612g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 3.2 times more energy per 100g than Navel Oranges. It has above average energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	NA	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	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	59% 76.8g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 26.2g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	16.3% 2.6mg	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	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	2.1% 21mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	26.5% 0.24mg	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	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	7.7% 0.18mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	3.2% 118g	14.2% 526g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2 times more Vitamin B3 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 300 calories.

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Copper, 3.8 times more Iron, 10.7 times more Manganese, 1.3 times more Phosphorus, more Selenium and 4 times more Zinc than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 12.4 times more Calcium, 7.4 times more Potassium and 4.5 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Navel Oranges contain similar levels of Magnesium per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate, 41.6 times more Sugars, 102.3 times more Fructose and 1.6 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Navel Oranges offer comparable quantities of Energy per 300 calories.