Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS Oranges

Weight per 300 calories

Cooked 51% Whole Wheat Pasta

189g

Oranges

638g

Cooked 51% Whole Wheat Pasta has 3.4 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta

14%

78%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pastavs 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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2.9%2.83g

Fat

0.79%0.77g

2.83 gvs0.77 g

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

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1.4%0.45g

Saturated Fat

0.3%0.096g

0.45 gvs0.096 g

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

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4.6%0.074g

Omega 3

2.8%0.045g

0.074 gvs0.045 g

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

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6.05%1.03g

Omega 6

0.68%0.11g

1.03 gvs0.11 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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45.7%59.5g

Carbohydrate

57.7%75g

59.5 gvs75 g

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

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2.2%1.6g

Sugars

82.3%59.7g

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

1.6 gvs59.7 g

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

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0.18%0.13g

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]

0.13 gvsNA g

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

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%0.13g

Glucose

0.13 gvsNA g

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

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%0.38g

Sucrose

0.38 gvsNA g

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

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23%8.68g

Fiber

40.3%15.3g

8.68 gvs15.3 g

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

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19.6%11g

Protein

10.7%6g

11 gvs6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Cooked 51% Whole Wheat Pastavs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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24.7%0.3mg

Vitamin B1

46.3%0.56mg

Thiamine

0.3 mgvs0.56 mg

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

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15%0.19mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.19 mgvs0.26 mg

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

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34%5.45mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs1.8 mg

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

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8.68%0.43mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.43 mgvs1.6 mg

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

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14%0.18mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.18 mgvs0.38 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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9.43%37.7μg

Vitamin B9

48%191μg

Folates and Folic Acid

37.7 μgvs191 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

377%340mg

Ascorbic acid

NA mgvs340 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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1.26%0.19mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.19 mgvs1.15 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cooked 51% Whole Wheat Pastavs Oranges

2.26%22.6mg

Calcium

25.5%255mg

22.6 mgvs255 mg

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

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41.7%0.38mg

Copper

32%0.29mg

0.38 mgvs0.29 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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39%3.1mg

Iron

7.98%0.64mg

3.1 mgvs0.64 mg

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

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20.2%85mg

Magnesium

15%64mg

85 mgvs64 mg

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

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84.7%1.95mg

Manganese

6.94%0.16mg

1.95 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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29.6%208mg

Phosphorus

12.8%89.4mg

208 mgvs89.4 mg

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

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4.27%145mg

Potassium

34%1155mg

145 mgvs1155 mg

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

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117%64.5μg

Selenium

5.8%3.2μg

64.5 μgvs3.2 μg

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

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0.75%11.3mg

Sodium

0%0mg

11.3 mgvs0 mg

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

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19.2%2.1mg

Zinc

4.06%0.45mg

2.1 mgvs0.45 mg

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

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3.1%115g

Water

15%554g

115 gvs554 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 51% Whole Wheat Pasta vs Oranges:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 3 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6, 5.1 times more Vitamin B9 and 6.1 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Oranges:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Copper, 4.9 times more Iron, 1.3 times more Magnesium, 12.2 times more Manganese, 2.3 times more Phosphorus, 20.2 times more Selenium and 4.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 11.3 times more Calcium, 8 times more Potassium and 4.8 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparison of macro-nutrients per 300 calories:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.6 times more Omega 3, 9 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate, 37.2 times more Sugars and 1.8 times more Fiber than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked 51% Whole Wheat PastaVS Cooked QuinoaOrangesVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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