Comparing Nutrients in 7 ounces Navel Oranges VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Navel Oranges	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	48% 62.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.33% 1.7g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked 51% 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	11.2% 0.13mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.19mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	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	2% 0.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	44% 0.39mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	89% 2.05mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	123% 68μg	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	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked 51% Whole Wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cooked 51% 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 51% Whole Wheat Pasta:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.3 times more Vitamin B1, 2 times more Vitamin B2 and 6.8 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked 51% Whole Wheat Pasta:

• 7 ounces of Navel Oranges have 3.6 times more Calcium, 2.2 times more Potassium and 1.4 times more Water than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 5.1 times more Copper, 12.7 times more Iron, 4.1 times more Magnesium, 35.6 times more Manganese, 4.8 times more Phosphorus, more Selenium and 14 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 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 10 times more Sugars and 32.1 times more Fructose than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 3.2 times more Energy, 4.3 times more Omega 3, 23.7 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 6.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein