Comparing Nutrients in 7 ounces Oranges VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Oranges	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.2% 93kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	48% 62.5g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	2.33% 1.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	15% 0.19mg	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	15% 59.5μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	NA	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	2.4% 0.36mg	1.32% 0.2mg	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

	Oranges	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	44% 0.39mg	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	2.5% 0.2mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	89% 2.05mg	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	3.97% 27.8mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.65% 172g	3.26% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cooked 51% Whole Wheat Pasta:

• Raw Oranges have 1.5 times more Vitamin B9 and 1.8 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 10.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cooked 51% Whole Wheat Pasta:

• Raw Oranges have 3.3 times more Calcium, 2.4 times more Potassium and 1.4 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 4.4 times more Copper, 16.5 times more Iron, 4.5 times more Magnesium, 41.3 times more Manganese, 7.9 times more Phosphorus, 68.4 times more Selenium and 16 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 11 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 3.4 times more Energy, 12.5 times more Fat, 5.6 times more Omega 3, 30.3 times more Omega 6, 2.7 times more Carbohydrate, 1.9 times more Fiber and 6.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 7 oz.