Comparing Nutrients in 7 ounces 51% Whole Wheat Pasta with Enriched Semolina VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Energy	24.7% 716kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	9.23% 1.57g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	19% 25g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	23.3% 17g	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	0.55% 0.4g	6.16% 4.47g	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	% 0.4g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.5g	g per day for Men 19-50 years
Fiber	59% 22.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	46.8% 26g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	12% 0.16mg	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	56.6% 226μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Navel Oranges	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	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	84.6% 6.77mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	2.5% 0.058mg	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	71.4% 500mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	277% 152μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.5% 18.3g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of 51% Whole Wheat Pasta with Enriched Semolina versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina vs Navel Oranges:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 8.1 times more Vitamin B1, 6.1 times more Vitamin B2, 20.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Navel Oranges.
• Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Navel Oranges have insufficient amounts of Vitamin K in seven ounces.

Comparing minerals per 7 ounces for 51% Whole Wheat Pasta with Enriched Semolina vs Navel Oranges:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 10 times more Copper, 26.2 times more Iron, 8.5 times more Magnesium, 72.8 times more Manganese, 11 times more Phosphorus, 1.9 times more Potassium, more Selenium and 27.5 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.7 times more Calcium and 9.3 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have 7.4 times more Energy, 17 times more Fat, 5.9 times more Omega 3, 34.4 times more Omega 6, 5.8 times more Carbohydrate, 5.1 times more Fiber and 14.5 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.9 times more Sugars and 11.3 times more Fructose than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein