Comparing Nutrients in 5 ounces Oranges with Peel VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.3% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.96g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	34.3% 13g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	31% 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	10.6% 42.5μg	24.5% 98μg	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	112% 101mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	78.3% 0.7mg	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	14% 1.13mg	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	NA	184% 4.23mg	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	4.45% 31mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18% 615mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Whole Wheat Pasta:

• 5 oz of Dry Whole-Wheat Pasta contain 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 17.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Whole Wheat Pasta:

• 5 ounces of Oranges with Peel have 2.4 times more Calcium and 10 times more Water than Whole Wheat Pasta.
• While 5 oz of Dry Whole-Wheat Pasta contain 8.7 times more Copper, 4.5 times more Iron, 9.1 times more Magnesium, 15.6 times more Phosphorus, 2.2 times more Potassium, 110.9 times more Selenium and 27 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Whole-Wheat Pasta contain 5.6 times more Energy, 9.8 times more Fat, 4.4 times more Omega 3, 24.2 times more Omega 6, 4.7 times more Carbohydrate, 2 times more Fiber and 10.7 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6