Comparing Nutrients in 500 calories Whole Wheat Pasta VS Florida Oranges

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Florida Oranges: 1087g

Whole Wheat Pasta has 7.7 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	96% 125g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.97g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	68.6% 26g	38g per day for Men 19-50 years
Protein	35% 19.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	42.6% 0.55mg	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	24.5% 98μg	46% 185μg	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	NA	543% 489mg	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	4.36% 0.65mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	47% 0.42mg	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	64.3% 5.14mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	11.3% 0.26mg	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	69.6% 487mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	25.6% 947g	3700g per day for Men 19-50 years

Whole Wheat Pasta VS Florida Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Whole Wheat Pasta have 2.8 times more Vitamin B3 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 3 times more Vitamin E than Dry Whole-Wheat Pasta.
• 500 calories of Whole Wheat Pasta have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Whole Wheat Pasta have 1.7 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 16.2 times more Manganese, 3.7 times more Phosphorus, 20.3 times more Selenium and 4.9 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 11.3 times more Calcium, 3 times more Potassium and 81.2 times more Water than Dry Whole-Wheat Pasta.
• 500 calories of Whole Wheat Pasta lack sufficient amounts of Calcium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Wheat Pasta have 2.6 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 25.5 times more Sugars and 2 times more Fiber than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dry Whole-Wheat Pasta as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.