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

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• Florida Oranges: 1087g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 3.4 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	96% 125g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	0.31% 0.22g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	38% 14.4g	68.6% 26g	38g per day for Men 19-50 years
Protein	32.5% 18g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	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	52.6% 0.63mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	30.4% 122μg	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Florida Oranges	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	63.3% 5.06mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	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	44.4% 311mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	5.33% 197g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2 times more Vitamin B3 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.7 times more Vitamin B1, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Florida Oranges provide similar amounts of Vitamin B2 per 500 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Florida Oranges have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Copper, 5.2 times more Iron, 1.2 times more Magnesium, 12.1 times more Manganese, 2.4 times more Phosphorus, 18.1 times more Selenium and 3.8 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 13.3 times more Calcium, 8.1 times more Potassium and 4.8 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.4 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate, 47.7 times more Sugars and 1.8 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Florida Oranges offer comparable quantities of Energy per 500 calories.