Comparing Nutrients in 7 ounces Valencia Oranges VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Valencia Oranges	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.3% 0.9g	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	38.3% 50g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Homemade 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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.27% 0.056mg	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	21.3% 85.3μg	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	NA	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	13.2% 0.12mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	16.7% 0.38mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.7% 137g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 2.1 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Homemade Pasta Made Without Egg have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cooked Homemade Pasta:

• Raw Valencia Oranges have 6.7 times more Calcium, 9.4 times more Potassium and 1.3 times more Water than Cooked Homemade Pasta Made Without Egg.
• While Cooked Homemade Pasta Made Without Egg contains 1.6 times more Copper, 12.6 times more Iron, 1.4 times more Magnesium, 8.4 times more Manganese, 2.4 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Cooked Homemade Pasta Made Without Egg contains 2.5 times more Energy, 3.3 times more Fat, 3.4 times more Omega 3, 10.3 times more Omega 6, 2.1 times more Carbohydrate and 4.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.