Comparing Nutrients in 300 calories Cooked Whole-wheat PastaVS Florida Oranges

Weight per 300 calories

Cooked Whole-wheat Pasta

201g

Florida Oranges

652g

Cooked Whole-wheat Pasta has 3.2 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Florida Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Florida Oranges

90%

300 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Florida Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.55%3.44g

Fat

1.4%1.37g

3.44 gvs1.37 g

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

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1.53%0.49g

Saturated Fat

0.51%0.16g

0.49 gvs0.16 g

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

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4.53%0.072g

Omega 3

4.5%0.072g

0.072 gvs0.072 g

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

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6.37%1.1g

Omega 6

1.2%0.2g

1.1 gvs0.2 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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46.6%60.5g

Carbohydrate

58%75.3g

60.5 gvs75.3 g

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

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2.1%1.5g

Sugars

82.2%59.6g

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

1.5 gvs59.6 g

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

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0.19%0.14g

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]

0.14 gvsNA g

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

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%0.14g

Glucose

0.14 gvsNA g

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

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%0.4g

Sucrose

0.4 gvsNA g

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

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20.7%7.85g

Fiber

41%15.7g

7.85 gvs15.7 g

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

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21.5%12g

Protein

8.15%4.57g

12 gvs4.57 g

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

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Vitamins

Cooked Whole-wheat Pastavs Florida Oranges

0%0μg

Vitamin A

7.97%71.7μg

RAE, retinol activity equivalents

0 μgvs71.7 μg

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

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26%0.31mg

Vitamin B1

54.3%0.65mg

Thiamine

0.31 mgvs0.65 mg

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

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15.3%0.2mg

Vitamin B2

20%0.26mg

Riboflavin

0.2 mgvs0.26 mg

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

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39.3%6.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs2.6 mg

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

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10.8%0.54mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

0.54 mgvs1.63 mg

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

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14.4%0.19mg

Vitamin B6

25.6%0.33mg

Pyridoxine

0.19 mgvs0.33 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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10.6%42.3μg

Vitamin B9

27.7%111μg

Folates and Folic Acid

42.3 μgvs111 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

326%293mg

Ascorbic acid

0 mgvs293 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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3.1%0.46mg

Vitamin E

7.83%1.17mg

Tocopherols and Tocotrienols

0.46 mgvs1.17 mg

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

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1%1.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.2 μgvs0 μg

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

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Minerals

Cooked Whole-wheat Pastavs Florida Oranges

2.6%26mg

Calcium

28%280mg

26 mgvs280 mg

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

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50.3%0.45mg

Copper

28.3%0.25mg

0.45 mgvs0.25 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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43.3%3.46mg

Iron

7.34%0.59mg

3.46 mgvs0.59 mg

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

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26%109mg

Magnesium

15.5%65.2mg

109 mgvs65.2 mg

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

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116%2.66mg

Manganese

6.8%0.16mg

2.66 mgvs0.16 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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36.5%256mg

Phosphorus

11%78.3mg

256 mgvs78.3 mg

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

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5.7%193mg

Potassium

32.4%1102mg

193 mgvs1102 mg

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

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133%73μg

Selenium

5.93%3.26μg

73 μgvs3.26 μg

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

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0.54%8.05mg

Sodium

0%0mg

8.05 mgvs0 mg

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

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24.5%2.7mg

Zinc

4.74%0.52mg

2.7 mgvs0.52 mg

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

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3.36%124g

Water

15.4%568g

124 gvs568 g

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

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Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Florida Oranges:

Cooked Whole-wheat Pasta has 2.4 times more Vitamin B3 than Raw Florida Oranges.
While Raw Florida Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Florida Oranges:

Cooked Whole-wheat Pasta has 1.8 times more Copper, 5.9 times more Iron, 1.7 times more Magnesium, 17 times more Manganese, 3.3 times more Phosphorus, 22.4 times more Selenium and 5.2 times more Zinc than Raw Florida Oranges.
While Raw Florida Oranges contain 10.7 times more Calcium, 5.7 times more Potassium and 4.6 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 300 calories:

Cooked Whole-wheat Pasta has 2.5 times more Fat, 5.4 times more Omega 6 and 2.6 times more Protein than Raw Florida Oranges.
While Raw Florida Oranges contain 39.5 times more Sugars and 2 times more Fiber than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Raw Florida Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Cooked Whole-wheat Pasta as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Whole-wheat PastaVS Spinach Spaghetti Florida OrangesVS Spinach Spaghetti Cooked Whole-wheat PastaVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

Comparing Nutrients in 300 calories Cooked Whole-wheat PastaVS Florida Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Florida Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: