Comparing Nutrients in 500 calories Navel Oranges VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• Navel Oranges: 1020g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 7.4 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Navel Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	78% 102g	130g per day for Men 19-50 years
Sugars	120% 86.7g	4.2% 3.05g	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	31.7% 23g	0.38% 0.28g	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	% 20g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0.55g	g per day for Men 19-50 years
Fiber	59% 22.4g	41% 15.7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	25.6% 0.33mg	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	86.7% 347μg	39.5% 158μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	44% 439mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	60% 0.54mg	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	16.6% 1.33mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	127% 2.92mg	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	33.5% 235mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.35% 12.8g	3700g per day for Men 19-50 years

Navel Oranges VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of Navel Oranges vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Navel Oranges have 1.2 times more Vitamin B2, 2.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.8 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Navel Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of Navel Oranges have 12.7 times more Calcium, 3.8 times more Potassium and 68.6 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Copper, 3.6 times more Iron, 9.9 times more Manganese, 1.5 times more Phosphorus, more Selenium and 3.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate, 28.5 times more Sugars, 82.9 times more Fructose and 1.4 times more Fiber than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per 500 calories.
• Both Raw Navel Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.