Comparing Nutrients in 1 kilogram Cooked Whole-wheat PastaVS Oranges

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Oranges

91%

1 kg ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Oranges

51.4%1490kcal

Energy

16.2%470kcal

1490 kcalvs470 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.6%17g

Fat

1.24%1.2g

17 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.6%2.43g

Saturated Fat

0.47%0.15g

2.43 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.5%0.36g

Omega 3

4.38%0.07g

0.36 gvs0.07 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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31.6%5.38g

Omega 6

1.06%0.18g

5.38 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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231%301g

Carbohydrate

90%118g

301 gvs118 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.3%7.5g

Sugars

129%94g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.5 gvs94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.97%0.7g

Fructose

≤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]

0.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.7g

Glucose

0.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2g

Sucrose

2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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103%39g

Fiber

63%24g

39 gvs24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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107%60g

Protein

16.8%9.4g

60 gvs9.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Whole-wheat Pastavs Oranges

0%0μg

Vitamin A

12.2%110μg

RAE, retinol activity equivalents

0 μgvs110 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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130%1.56mg

Vitamin B1

72.5%0.87mg

Thiamine

1.56 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76%0.99mg

Vitamin B2

30.8%0.4mg

Riboflavin

0.99 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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195%31.3mg

Vitamin B3

17.6%2.82mg

Niacin, nicotinic acid, niacinamide

31.3 mgvs2.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.6%2.68mg

Vitamin B5

50%2.5mg

Pantothenic acid

2.68 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.5%0.93mg

Vitamin B6

46%0.6mg

Pyridoxine

0.93 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.5%210μg

Vitamin B9

75%300μg

Folates and Folic Acid

210 μgvs300 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

591%532mg

Ascorbic acid

0 mgvs532 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.3%2.3mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

2.3 mgvs1.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5%6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Whole-wheat Pastavs Oranges

13%130mg

Calcium

40%400mg

130 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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250%2.25mg

Copper

50%0.45mg

2.25 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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215%17mg

Iron

12.5%1mg

17 mgvs1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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129%540mg

Magnesium

24%100mg

540 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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574%13.2mg

Manganese

11%0.25mg

13.2 mgvs0.25 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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181%1270mg

Phosphorus

20%140mg

1270 mgvs140 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.2%960mg

Potassium

53.2%1810mg

960 mgvs1810 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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660%363μg

Selenium

9.1%5μg

363 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.67%40mg

Sodium

0%0mg

40 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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122%13.4mg

Zinc

6.36%0.7mg

13.4 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.7%618g

Water

23.4%868g

618 gvs868 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cooked Whole-wheat Pasta vs Oranges:

Cooked Whole-wheat Pasta has 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 11.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
Both Cooked Whole-wheat Pasta as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Whole-wheat Pasta vs Oranges:

Cooked Whole-wheat Pasta has 5 times more Copper, 17.2 times more Iron, 5.4 times more Magnesium, 52.8 times more Manganese, 9.1 times more Phosphorus, 72.6 times more Selenium and 19.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.1 times more Calcium, 1.9 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 1 kilogram:

Cooked Whole-wheat Pasta has 3.2 times more Energy, 14.3 times more Fat, 5.1 times more Omega 3, 29.9 times more Omega 6, 2.6 times more Carbohydrate, 1.6 times more Fiber and 6.4 times more Protein than Raw Oranges.
While Raw Oranges contain 12.5 times more Sugars than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cooked Whole-wheat PastaVS Spinach Spaghetti OrangesVS Spinach Spaghetti Cooked Whole-wheat PastaVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Cooked Whole-wheat PastaVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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