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

Weight per 300 calories

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

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.5 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	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	56.8% 74g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	NA	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	19.5% 11g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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	0.32% 0.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.1% 21mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	3.2% 118g	10.6% 392g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.1 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oranges with Peel provide similar amounts of Vitamin B2 per 300 calories.

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

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.3 times more Copper, 1.8 times more Phosphorus, 17.7 times more Selenium and 3.7 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 15.8 times more Calcium, 1.3 times more Iron, 6.8 times more Potassium and 3.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oranges with Peel 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 Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.5 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.