Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Energy	24% 699kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	25% 18g	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	0.82% 0.6g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	49% 27.5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	7.8% 0.1mg	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	34.2% 137μg	8.43% 33.7μg	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	NA	99% 89.3mg	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	6.1% 0.91mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Florida Oranges	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	8.6% 0.077mg	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	89.8% 7.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	2.07% 0.048mg	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	97% 681mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Florida Oranges:

• 7 ounces of Whole Wheat Pasta have 4.1 times more Vitamin B1, 5.5 times more Vitamin B2, 21.7 times more Vitamin B3, 3.5 times more Vitamin B5, 5.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 2.6 times more Vitamin E than Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Florida Oranges:

• 7 ounces of Whole Wheat Pasta have 12.7 times more Copper, 40.2 times more Iron, 12.8 times more Magnesium, 124.3 times more Manganese, 28.6 times more Phosphorus, 2.6 times more Potassium, 155.2 times more Selenium and 37.1 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.5 times more Calcium and 10.6 times more Water than Dry Whole-Wheat Pasta.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 7.7 times more Energy, 14 times more Fat, 6.4 times more Omega 3, 34.3 times more Omega 6, 6.4 times more Carbohydrate, 3.8 times more Fiber and 19.8 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.3 times more Sugars than Dry Whole-Wheat Pasta.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein