Comparing Nutrients in 500 calories Cooked Corn And Rice Pasta VS Oranges

Weight per 500 calories

• Cooked Corn And Rice Pasta: 279g
• Oranges: 1064g

Cooked Corn And Rice Pasta has 3.8 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cooked Corn And Rice Pasta or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Corn And Rice Pasta	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.8% 106g	96% 125g	130g per day for Men 19-50 years
Sugars	0% 0g	137% 99g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	67% 25.5g	38g per day for Men 19-50 years
Protein	16% 8.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Oranges	Recommended Dietary Allowance
Vitamin A	1.24% 11μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.95% 0.1mg	49% 0.64mg	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	2.8% 11μg	79.8% 319μg	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	0% 0mg	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Oranges	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	53% 0.48mg	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	7.7% 0.61mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	11.6% 0.27mg	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	13% 92mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	4.35% 161g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Corn And Rice Pasta vs Oranges:

• Raw Oranges contain 10.5 times more Vitamin A, 6.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.5 times more Vitamin B3, 6.8 times more Vitamin B5, 6.2 times more Vitamin B6, 28.6 times more Vitamin B9, more Vitamin C and more Vitamin E than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cooked Corn And Rice Pasta vs Oranges:

• Raw Oranges contain 76.2 times more Calcium, 8.6 times more Copper, 1.7 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 28.7 times more Potassium and 5.7 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Raw Oranges have similar amounts of Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 4.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain more Sugars and 6.5 times more Fiber than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.