Comparing Nutrients in 100 grams Spaghetti, protein-fortified, cooked, enriched (n x 6.25) VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Valencia Oranges	Recommended Dietary Allowance
Energy	5.66% 164kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	9.15% 12g	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	5.26% 2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	16% 8.86g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	4.85% 0.063mg	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	20.5% 82μg	9.75% 39μg	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	54% 48.5mg	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	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

	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Valencia Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	4.1% 0.037mg	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	9% 0.72mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	1% 0.023mg	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	7.14% 50mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	46% 25μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Valencia Oranges:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 3.4 times more Vitamin B1, 4 times more Vitamin B2, 6.7 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spaghetti, protein-fortified, cooked, enriched (n x 6.25) vs Valencia Oranges:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 2.3 times more Copper, 8 times more Iron, 3 times more Magnesium, 18.1 times more Manganese, 2.9 times more Phosphorus and 8.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium, 4.3 times more Potassium and 1.4 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).

Comparison of macro-nutrients per 100 grams:

• Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 3.3 times more Energy, 2.6 times more Carbohydrate and 8.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) and Raw Valencia Oranges have similar amounts of Fiber per 100 g.
• Both Spaghetti, protein-fortified, cooked, enriched (n x 6.25) as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.