Comparing Nutrients in 5 ounces Chilled Orange Juice with Calcium VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice with Calcium	6%	2%	92%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Chilled Orange Juice with Calcium	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	1.47% 1.06g	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	4.36% 3.16g	0.14% 0.099g	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	% 2.95g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.28g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice with Calcium	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	10% 0.13mg	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	6.73% 27μg	7.44% 29.8μg	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	53% 47.6mg	0% 0mg	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	1.9% 0.28mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice with Calcium	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	20% 198mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	35.4% 0.32mg	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	2.3% 0.18mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	81.4% 1.87mg	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	9.5% 66.6mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	94% 51.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice with Calcium VS Cooked Whole-wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice with Calcium versus 5 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice with Calcium vs Cooked Whole-wheat Pasta:

• 5 ounces of Chilled Orange Juice with Calcium have more Vitamin C than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 11.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Chilled Orange Juice from Concentrate with Calcium.
• Both Chilled Orange Juice with Calcium and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Chilled Orange Juice with Calcium have insufficient amounts of Vitamin B3
• 5 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate with Calcium as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice with Calcium vs Cooked Whole-wheat Pasta:

• 5 ounces of Chilled Orange Juice with Calcium have 10.8 times more Calcium, 1.9 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 5.4 times more Copper, 13.2 times more Iron, 4.9 times more Magnesium, 57.4 times more Manganese, 2.7 times more Phosphorus, 363 times more Selenium and 19.1 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• 5 ounces of Chilled Orange Juice with Calcium lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice with Calcium have 11.1 times more Sugars and 31.9 times more Fructose than Cooked Whole-wheat Pasta.
• While 5 oz of Cooked Whole-wheat Pasta contain 3.2 times more Energy, 5.1 times more Omega 3, 23.4 times more Omega 6, 2.7 times more Carbohydrate, 13 times more Fiber and 8.8 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• 5 ounces of Chilled Orange Juice with Calcium provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein