Comparing Nutrients in 5 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Energy	17.6% 512kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.73% 3.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13% 17g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	42% 16g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.87% 0.089mg	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	40.4% 162μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	5.83% 0.052mg	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	60.4% 4.83mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	1.4% 0.033mg	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	51% 357mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Valencia Oranges:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 6.3 times more Vitamin B1, 7.8 times more Vitamin B2, 31.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Valencia Oranges:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 10.5 times more Copper, 37.9 times more Iron, 9.4 times more Magnesium, 91.7 times more Manganese, 14.8 times more Phosphorus, 1.8 times more Potassium and 36.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium and 9.4 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 5 ounces:

• Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 7.4 times more Energy, 8.5 times more Fat, 9.3 times more Saturated Fat, 3.3 times more Omega 3, 18 times more Omega 6, 6.2 times more Carbohydrate, 4.5 times more Fiber and 12.7 times more Protein than Raw Valencia Oranges.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.