Comparing Nutrients in 7 ounces Valencia Oranges VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Valencia Oranges	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12.4% 2.1g	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	112% 146g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.44g	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	0.82% 0.6g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	13% 4.96g	48% 18.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	43.2% 0.56mg	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	34.2% 137μg	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	NA	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	110% 0.99mg	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	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	257% 5.9mg	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	97% 681mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	NA	280% 154μg	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	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Whole Wheat Pasta per 7 oz

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

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

• 7 oz of Dry Whole-Wheat Pasta contain 4.7 times more Vitamin B1, 5.5 times more Vitamin B2, 31.7 times more Vitamin B3, 3.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Whole Wheat Pasta:

• 7 ounces of Valencia Oranges have 1.4 times more Calcium and 10.5 times more Water than Whole Wheat Pasta.
• While 7 oz of Dry Whole-Wheat Pasta contain 13.4 times more Copper, 40.2 times more Iron, 12.8 times more Magnesium, 129.7 times more Manganese, 20.2 times more Phosphorus, 2.4 times more Potassium and 49.5 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Whole-Wheat Pasta contain 7.2 times more Energy, 9.8 times more Fat, 4.4 times more Omega 3, 24.2 times more Omega 6, 6.2 times more Carbohydrate, 3.7 times more Fiber and 13.3 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein