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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Corn And Rice Pasta	7%	5%	88%

Macro Nutrients

	Navel 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	0.31% 0.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	58% 75.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Corn And Rice Pasta	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.1% 114g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Cooked Corn And Rice Pasta:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 8.5 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 1.5 times more Vitamin B2 than Raw Navel Oranges.
• 7 ounces of Cooked Corn And Rice Pasta have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Cooked Gluten-free Pasta from Corn And Rice Flour 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 Cooked Corn And Rice Pasta:

• 7 ounces of Navel Oranges have 21.5 times more Calcium, 2 times more Copper, 6.9 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 1.7 times more Iron, 3.2 times more Manganese, 1.4 times more Phosphorus, more Selenium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Corn And Rice Pasta contain similar levels of Magnesium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium 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 Navel Oranges have more Sugars, more Fructose and 1.6 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 times more Carbohydrate and 3.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel 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.