Comparing Nutrients in 100 calories Oranges with Peel VS Whole Wheat Pasta

Weight per 100 calories

• Oranges with Peel: 159g
• Whole Wheat Pasta: 28.4g

Dry Whole-Wheat Pasta has 5.6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1.78% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	1.07% 0.78g	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	0.12% 0.085g	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	% 0.068g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	6.88% 2.6g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.64% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	6.2% 0.08mg	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	12% 47.6μg	4.9% 19.6μg	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	125% 113mg	NA	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	11% 111mg	0.82% 8.24mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	15.7% 0.14mg	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	16% 1.27mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	NA	37% 0.85mg	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	5% 35mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	7.67% 0.84mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.063% 2.33g	3700g per day for Men 19-50 years

Oranges With Peel VS Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Whole Wheat Pasta:

• 100 calories of Oranges with Peel have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Whole Wheat Pasta.
• While 100 kcal of Dry Whole-Wheat Pasta contain 3.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Whole Wheat Pasta:

• 100 calories of Oranges with Peel have 13.5 times more Calcium, 1.2 times more Iron, 2.5 times more Potassium and 56 times more Water than Whole Wheat Pasta.
• While 100 kcal of Dry Whole-Wheat Pasta contain 1.6 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus, 19.8 times more Selenium and 4.8 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 2.7 times more Fiber than Whole Wheat Pasta.
• While 100 kcal of Dry Whole-Wheat Pasta contain 1.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Whole Wheat Pasta offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Oranges with Peel as well as Dry Whole-Wheat Pasta provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.