Comparing Nutrients in 7 ounces Navel Oranges VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Navel Oranges	Enriched Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	114% 148g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.95g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Enriched Pasta	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enriched Pasta per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Enriched Pasta.
• While 7 oz of Dry Enriched Pasta contain 13.1 times more Vitamin B1, 7.8 times more Vitamin B2, 16.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Enriched Pasta have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 2 times more Calcium and 8.7 times more Water than Enriched Pasta.
• While 7 oz of Dry Enriched Pasta contain 7.4 times more Copper, 25.4 times more Iron, 4.8 times more Magnesium, 31.6 times more Manganese, 8.2 times more Phosphorus, 1.3 times more Potassium, more Selenium and 17.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.2 times more Sugars and 20.5 times more Fructose than Enriched Pasta.
• While 7 oz of Dry Enriched Pasta contain 7.6 times more Energy, 23.5 times more Omega 6, 6 times more Carbohydrate, 1.5 times more Fiber and 14.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Dry Enriched Pasta provide inadequate amounts of Omega 3 in seven ounces.