Comparing Nutrients in 7 ounces Valencia Oranges VS Cooked Corn And Rice Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Corn And Rice Pasta	7%	5%	88%

Macro Nutrients

	Valencia Oranges	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.68% 0.63g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.65% 0.073mg	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	2% 7.94μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	4.4% 0.04mg	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	2.23% 0.18mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	8.1% 0.19mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.1% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Corn And Rice Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cooked Corn And Rice Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cooked Corn And Rice Pasta:

• 7 ounces of Valencia Oranges have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin C than Cooked Corn And Rice Pasta.
• While 7 oz of Cooked Gluten-free Pasta from Corn And Rice Flour contain 2 times more Vitamin B2 than Raw Valencia Oranges.
• 7 ounces of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Cooked Gluten-free Pasta from Corn And Rice Flour have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cooked Corn And Rice Pasta:

• 7 ounces of Valencia Oranges have 20 times more Calcium, 1.9 times more Copper, 7.5 times more Potassium and 1.5 times more Water than Cooked Corn And Rice Pasta.
• While 7 oz of Cooked Gluten-free Pasta from Corn And Rice Flour contain 2.4 times more Iron, 4.1 times more Manganese, 1.9 times more Phosphorus and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Corn And Rice Pasta contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cooked Corn And Rice Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.8 times more Fiber than Cooked Corn And Rice Pasta.
• While 7 oz of Cooked Gluten-free Pasta from Corn And Rice Flour contain 3.7 times more Energy, 3.2 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Cooked Gluten-free Pasta from Corn And Rice Flour provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.