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

Weight per 300 calories

• 51% whole wheat Pasta: 83g
• Valencia Oranges: 612g

51% whole wheat Pasta has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	51% whole wheat Pasta	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.97% 2.15g	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	0.23% 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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Valencia 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	25.6% 0.31mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.62% 0.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.24% 22.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.2% 7.33g	14.3% 529g	3700g per day for Men 19-50 years

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 3.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .

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

• Dry 51% whole wheat Pasta with Unenriched Semolina has 1.6 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 13.2 times more Manganese, 2.3 times more Phosphorus and 5.4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.9 times more Calcium, 3.6 times more Potassium and 72.1 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 2.7 times more Omega 6 and 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Omega 3 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 Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.