Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Homemade Pasta

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Homemade Pasta	14%	7%	79%

Macro Nutrients

	Oranges with Peel	Cooked Homemade Pasta	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	38.3% 50g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Homemade Pasta	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.27% 0.056mg	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	15% 59.5μg	21.3% 85.3μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Homemade Pasta	Recommended Dietary Allowance
Calcium	14% 139mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13.2% 0.12mg	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	20% 1.6mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	6.24% 43.7mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.1% 37.7mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Homemade Pasta per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cooked Homemade Pasta:

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin C than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Cooked Homemade Pasta have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cooked Homemade Pasta Made Without Egg have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Homemade Pasta:

• 7 ounces of Oranges with Peel have 11.7 times more Calcium and 10.3 times more Potassium than Cooked Homemade Pasta.
• While 7 oz of Cooked Homemade Pasta Made Without Egg contain 1.4 times more Iron, 1.8 times more Phosphorus, 37 times more Sodium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Homemade Pasta contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Cooked Homemade Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Homemade Pasta Made Without Egg contain 2 times more Energy, 3.4 times more Omega 3, 10.3 times more Omega 6, 1.6 times more Carbohydrate and 3.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6