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

Weight per 500 calories

• Oranges with Peel: 794g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Cooked 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	2.45% 2.4g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	0.31% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	94% 35.7g	38% 14.4g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	16% 0.21mg	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	30.4% 122μg	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	626% 563mg	NA	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	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	55.6% 556mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	64% 0.58mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	NA	137% 3.16mg	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	25% 175mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	17.7% 653g	5.33% 197g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oranges with Peel have 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 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B2 per 500 calories.

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

• 500 calories of Oranges with Peel have 15.8 times more Calcium, 1.3 times more Iron, 6.8 times more Potassium and 3.3 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Copper, 1.8 times more Phosphorus, 17.7 times more Selenium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.2 times more Carbohydrate and 2.5 times more Fiber than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per 500 calories.