Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Navel Oranges	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.47% 0.071g	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	46% 59.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.05% 1.5g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Whole-wheat 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	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	10.4% 41.7μg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	49.6% 0.45mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	114% 2.62mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	131% 72μg	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	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Whole-wheat Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Whole-wheat Pasta:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 7.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cooked Whole-wheat 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 Cooked Whole-wheat Pasta:

• 7 ounces of Navel Oranges have 3.3 times more Calcium, 1.7 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 5.8 times more Copper, 13.2 times more Iron, 4.9 times more Magnesium, 45.6 times more Manganese, 5.5 times more Phosphorus, more Selenium and 16.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 11.3 times more Sugars and 32.1 times more Fructose than Cooked Whole-wheat Pasta.
• While 7 oz of Cooked Whole-wheat Pasta contain 3 times more Energy, 4 times more Omega 3, 23.4 times more Omega 6, 2.4 times more Carbohydrate, 1.8 times more Fiber and 6.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein