Comparing Nutrients in 300 calories 51% whole wheat Pasta VS Oranges

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Oranges: 638g

51% whole wheat Pasta has 7.7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - 51% whole wheat Pasta or Oranges?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Oranges	7%	2%	91%

Macro Nutrients

	51% whole wheat Pasta	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	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	46.6% 60.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	22% 8.37g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	20% 11g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	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	25.6% 0.31mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	12.2% 49μg	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	0.94% 0.14mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Oranges	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	39.2% 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	34.5% 2.76mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	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	34% 238mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of 51% whole wheat Pasta vs Oranges:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.7 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 8.2 times more Vitamin E than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Oranges have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for 51% whole wheat Pasta vs Oranges:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.2 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 11.6 times more Manganese, 2.7 times more Phosphorus, 18 times more Selenium and 4.5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 11.4 times more Calcium, 3.8 times more Potassium and 75.5 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 300 calories:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 6.2 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 27.7 times more Sugars and 1.8 times more Fiber than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Raw Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.