Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Vegetable Macaroni

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	11.5% 6.42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.5% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.6% 0.034mg	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	14% 55.3μg	23% 92μg	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	76.4% 68.7mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	14.5% 0.13mg	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	1.6% 0.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	60.8% 1.4mg	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	3.44% 24mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Vegetable Macaroni per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cooked Vegetable Macaroni to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cooked Vegetable Macaroni:

• 5 ounces of Valencia Oranges have 2.6 times more Vitamin B6 and more Vitamin C than Cooked Vegetable Macaroni.
• While 5 oz of Cooked Enriched Vegetable Macaroni contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Vegetable Macaroni:

• 5 ounces of Valencia Oranges have 3.6 times more Calcium, 5.8 times more Potassium and 1.3 times more Water than Cooked Vegetable Macaroni.
• While 5 oz of Cooked Enriched Vegetable Macaroni contain 2.5 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 42.9 times more Manganese, 2.9 times more Phosphorus and 7.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Enriched Vegetable Macaroni contain 2.6 times more Energy, 2.2 times more Carbohydrate, 1.7 times more Fiber and 4.4 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 3 and Omega 6 in five ounces.