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

Weight per 500 calories

• 51% Whole Wheat Pasta with Enriched Semolina: 139g
• Valencia Oranges: 1020g

51% Whole Wheat Pasta with Enriched Semolina has 7.4 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.44% 1.1g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	93% 121g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	NA	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.55g	NA	g per day for Men 19-50 years
Fiber	41% 15.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.7% 12mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	49.5% 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	39.5% 158μg	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.46% 34.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	42% 0.38mg	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	59% 4.72mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	10.2% 0.23mg	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	50% 349mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	24% 881g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 4.3 times more Vitamin B3 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Valencia Oranges provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.

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

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 12.5 times more Manganese, 2 times more Phosphorus and 5 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 11.8 times more Calcium, 4.1 times more Potassium and 68.9 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina have 1.7 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.2 times more Omega 3 and 1.6 times more Fiber than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 3
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.