Comparing Nutrients in 5 ounces Valencia Oranges VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	42% 16g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	26% 0.34mg	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	40.4% 162μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	61.4% 0.55mg	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	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	130% 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	51% 357mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	NA	198% 109μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs 51% Whole Wheat Pasta with Enriched Semolina:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 6.3 times more Vitamin B1, 7.8 times more Vitamin B2, 31.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs 51% Whole Wheat Pasta with Enriched Semolina:

• Raw Valencia Oranges have 1.6 times more Calcium and 9.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 10.5 times more Copper, 37.9 times more Iron, 9.4 times more Magnesium, 91.7 times more Manganese, 14.8 times more Phosphorus, 1.8 times more Potassium and 36.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 7.4 times more Energy, 8.5 times more Fat, 9.3 times more Saturated Fat, 3.3 times more Omega 3, 18 times more Omega 6, 6.2 times more Carbohydrate, 4.5 times more Fiber and 12.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 5 oz.