Comparing Nutrients in 5 ounces Cooked Whole-wheat Pasta VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	7.3% 211kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.47% 1.06g	18% 13g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15% 8.5g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.56% 0.072mg	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	7.44% 29.8μg	6.02% 24μg	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	71% 63.8mg	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	2.17% 0.33mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	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	30.5% 2.44mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	1.48% 0.034mg	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	25.7% 180mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	94% 51.5μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Whole-wheat Pasta versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Whole-wheat Pasta vs Florida Oranges:

• 5 ounces of Cooked Whole-wheat Pasta have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.2 times more Vitamin B9 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Florida Oranges provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Cooked Whole-wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Whole-wheat Pasta vs Florida Oranges:

• 5 ounces of Cooked Whole-wheat Pasta have 5.8 times more Copper, 19.1 times more Iron, 5.4 times more Magnesium, 55 times more Manganese, 10.6 times more Phosphorus, 72.6 times more Selenium and 16.8 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.3 times more Calcium, 1.8 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• 5 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Whole-wheat Pasta have 3.2 times more Energy, 3.3 times more Omega 3, 17.4 times more Omega 6, 2.6 times more Carbohydrate, 1.6 times more Fiber and 8.6 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 12.2 times more Sugars than Cooked Whole-wheat Pasta.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein