Comparing Nutrients in 5 ounces Cooked Pasta with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta with Salt	15%	5%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Pasta with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	7.67% 223kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	17% 22g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	NA	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	0.059% 0.043g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	10% 0.13mg	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	2.5% 9.92μg	10.6% 42.5μg	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	0% 0mg	112% 101mg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	8.98% 0.081mg	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	8.86% 0.71mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	11.7% 82.2mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.4% 88g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta with Salt VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Pasta with Salt vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt and Oranges with Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Pasta with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked Pasta with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Pasta with Salt vs Oranges with Peel :

• 5 ounces of Cooked Pasta with Salt have 1.8 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus, 37.7 times more Selenium, 65.5 times more Sodium and 4.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 10 times more Calcium, 1.6 times more Iron, 4.5 times more Potassium and 1.3 times more Water than Cooked Pasta with Salt.
• 5 ounces of Cooked Pasta with Salt lack sufficient amounts of Calcium and Potassium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Pasta with Salt have 2.5 times more Energy, 2 times more Carbohydrate and 4.5 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.5 times more Fiber than Cooked Pasta with Salt.
• Both Cooked Pasta with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.