Comparing Nutrients in 500 calories Oranges with Peel VS Whole Wheat Pasta

Weight per 500 calories

• Oranges with Peel: 794g
• Whole Wheat Pasta: 142g

Dry Whole-Wheat Pasta has 5.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	5.37% 3.9g	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	NA	0.59% 0.43g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.97g	g per day for Men 19-50 years
Fiber	94% 35.7g	34.4% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	31% 0.4mg	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	59.5% 238μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	NA	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	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	55.6% 556mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	78.4% 0.71mg	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	79.4% 6.35mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	NA	184% 4.24mg	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	25% 175mg	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.32% 11.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Whole Wheat Pasta?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Whole Wheat Pasta:

• 500 calories of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Whole Wheat Pasta:

• 500 calories of Oranges with Peel have 13.5 times more Calcium, 1.2 times more Iron, 2.5 times more Potassium and 56 times more Water than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 1.6 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus, 19.8 times more Selenium and 4.8 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.7 times more Fiber than Whole Wheat Pasta.
• While 500 kcal of Dry Whole-Wheat Pasta contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Pasta offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.