Comparing Nutrients in 5 ounces Valencia Oranges VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	5.22% 3.8g	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	0.22% 0.16g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.5% 0.2mg	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	84% 336μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	56.5% 1.3mg	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	3.44% 24mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	163% 89.6μg	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	18% 2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Enriched Pasta:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 10.2 times more Vitamin B1, 10 times more Vitamin B2, 26.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Enriched Pasta:

• Raw Valencia Oranges have 1.9 times more Calcium and 8.7 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 7.8 times more Copper, 36.7 times more Iron, 5.3 times more Magnesium, 39.9 times more Manganese, 11.1 times more Phosphorus and 23.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry Enriched Pasta have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Enriched Pasta contains 7.6 times more Energy, 5 times more Fat, 1.5 times more Omega 3, 12.3 times more Omega 6, 6.3 times more Carbohydrate, 1.3 times more Fiber and 12.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.