Comparing Nutrients in 5 ounces Navel Oranges VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Navel Oranges	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	79.7% 104g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.1% 3.7g	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	4.4% 3.2g	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	% 2.8g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.85g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	30.5% 0.4mg	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	12% 48μg	21% 83.6μg	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	93% 83.8mg	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	1.4% 0.21mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	67% 0.6mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	138% 3.18mg	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	4.66% 32.6mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS 51% whole wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs 51% whole wheat Pasta:

• 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 18.7 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs 51% whole wheat Pasta:

• 5 ounces of Navel Oranges have 1.6 times more Calcium and 9.7 times more Water than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 10.9 times more Copper, 25.6 times more Iron, 9.5 times more Magnesium, 77.3 times more Manganese, 12.5 times more Phosphorus, 2.2 times more Potassium, more Selenium and 30 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 3.3 times more Sugars and 11.3 times more Fructose than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 7.4 times more Energy, 17.9 times more Fat, 6.9 times more Omega 3, 37.6 times more Omega 6, 5.8 times more Carbohydrate, 4.6 times more Fiber and 14.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein