Comparing Nutrients in 7 ounces Cooked Whole-wheat Pasta VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Whole-wheat Pasta	Chilled Orange Juice	Recommended Dietary Allowance
Energy	10% 296kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	22.7% 16.5g	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	0.19% 0.14g	6.1% 4.43g	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	% 0.14g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 7.96g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	21.2% 12g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.6% 0.15mg	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	10.4% 41.7μg	9.43% 37.7μg	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	0% 0mg	74% 66.7mg	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	3.04% 0.46mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	9.26% 0.083mg	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	42.7% 3.4mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	2% 0.046mg	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	36% 252mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.3% 123g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Whole-wheat Pasta VS Chilled Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Whole-wheat Pasta vs Chilled Orange Juice:

• 7 ounces of Cooked Whole-wheat Pasta have 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 11.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Chilled Orange Juice provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Cooked Whole-wheat Pasta as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Whole-wheat Pasta vs Chilled Orange Juice:

• 7 ounces of Cooked Whole-wheat Pasta have 5.4 times more Copper, 13.2 times more Iron, 4.9 times more Magnesium, 57.4 times more Manganese, 7.5 times more Phosphorus, 363 times more Selenium and 19.1 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.9 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Cooked Whole-wheat Pasta as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Whole-wheat Pasta have 3 times more Energy, 5.1 times more Omega 3, 23.4 times more Omega 6, 2.6 times more Carbohydrate, 13 times more Fiber and 8.8 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 11.1 times more Sugars and 31.9 times more Fructose than Cooked Whole-wheat Pasta.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein