Comparing Nutrients in 500 calories Whole Wheat Pasta VS Navel Oranges

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Navel Oranges: 1020g

Whole Wheat Pasta has 7.2 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Whole Wheat Pasta	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	98% 128g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0.97g	% 43.7g	g per day for Men 19-50 years
Fiber	34.4% 13g	59% 22.4g	38g per day for Men 19-50 years
Protein	35% 19.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	4.1% 41mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	23.7% 877g	3700g per day for Men 19-50 years

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

• Dry Whole-Wheat Pasta has 2.8 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 3.5 times more Vitamin B9 and 2.3 times more Vitamin E than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw Navel Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Dry Whole-Wheat Pasta has 1.8 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 14.3 times more Manganese, 2.1 times more Phosphorus, more Selenium and 5.2 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.7 times more Calcium, 2.7 times more Potassium and 75.2 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 6.4 times more Omega 6 and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 22.3 times more Sugars, 53.9 times more Fructose and 1.7 times more Fiber than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Raw Navel Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.