Comparing Nutrients in 7 ounces Valencia Oranges VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	13% 4.96g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	21.7% 0.28mg	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	19.3% 77.4μg	118% 470μg	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	107% 96mg	0% 0mg	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	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Enriched Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	63.7% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.89% 35.7μg	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	2.23% 0.18mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	79% 1.8mg	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	4.8% 33.7mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	NA	228% 125μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Enriched Pasta:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 10.2 times more Vitamin B1, 10 times more Vitamin B2, 26.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Enriched Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Enriched Pasta:

• Raw Valencia Oranges have 1.9 times more Calcium and 8.7 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 7.8 times more Copper, 36.7 times more Iron, 5.3 times more Magnesium, 39.9 times more Manganese, 11.1 times more Phosphorus and 23.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dry Enriched Pasta have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Enriched Pasta contains 7.6 times more Energy, 5 times more Fat, 1.5 times more Omega 3, 12.3 times more Omega 6, 6.3 times more Carbohydrate, 1.3 times more Fiber and 12.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.