Comparing Nutrients in 5 ounces Cooked Pasta VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Pasta	Navel Oranges	Recommended Dietary Allowance
Energy	7.72% 224kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 6.07g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	0.57% 0.085mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Navel Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 88g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Pasta vs Navel Oranges:

• Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Cooked Pasta.
• Both Cooked Pasta and Raw Navel Oranges have similar amounts of Vitamin B3 per 5 oz.
• Both Cooked Pasta as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cooked Pasta vs Navel Oranges:

• Cooked Pasta has 2.6 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 2.5 times more Phosphorus, more Selenium and 6.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium, 3.8 times more Potassium and 1.4 times more Water than Cooked Pasta.

Comparison of macro-nutrients per 5 ounces:

• Cooked Pasta has 3.2 times more Energy, 2.7 times more Omega 3, 12.8 times more Omega 6, 2.5 times more Carbohydrate and 6.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 15.2 times more Sugars and 75 times more Fructose than Cooked Pasta.
• Both Cooked Pasta and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Cooked Pasta as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.