Comparing Nutrients in 500 calories Whole Wheat PastaVS Valencia Oranges

Weight per 500 calories

Whole Wheat Pasta

142g

Valencia Oranges

1020g

Whole Wheat Pasta has 7.2 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Whole Wheat Pasta

15%

78%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Whole Wheat Pastavs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.3%4.16g

Fat

3.16%3.06g

4.16 gvs3.06 g

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

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1.9%0.61g

Saturated Fat

1.1%0.36g

0.61 gvs0.36 g

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

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6.2%0.099g

Omega 3

10.2%0.16g

0.099 gvs0.16 g

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

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8.9%1.5g

Omega 6

2.64%0.45g

1.5 gvs0.45 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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80%104g

Carbohydrate

93%121g

104 gvs121 g

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

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5.37%3.9g

Sugars

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

3.9 gvsNA g

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

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0.59%0.43g

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]

0.43 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%0.97g

Sucrose

0.97 gvsNA g

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

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34.4%13g

Fiber

67%25.5g

13 gvs25.5 g

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

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35%19.7g

Protein

19%10.6g

19.7 gvs10.6 g

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

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Vitamins

Whole Wheat Pastavs Valencia Oranges

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

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48%0.58mg

Vitamin B1

74%0.89mg

Thiamine

0.58 mgvs0.89 mg

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

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24%0.31mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.31 mgvs0.41 mg

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

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77%12.3mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

12.3 mgvs2.8 mg

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

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24.7%1.24mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.24 mgvs2.55 mg

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

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31%0.4mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.4 mgvs0.64 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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24.5%98μg

Vitamin B9

99%398μg

Folates and Folic Acid

98 μgvs398 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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Vitamin C

550%495mg

Ascorbic acid

NA mgvs495 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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4.36%0.65mg

Vitamin E

Tocopherols and Tocotrienols

0.65 mgvsNA mg

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

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1.66%2μg

Vitamin K

Phytomenadione or phylloquinone

2 μgvsNA μg

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

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Minerals

Whole Wheat Pastavs Valencia Oranges

4.1%41mg

Calcium

41%408mg

41 mgvs408 mg

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

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78.4%0.71mg

Copper

42%0.38mg

0.71 mgvs0.38 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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64.3%5.14mg

Iron

11.5%0.92mg

5.14 mgvs0.92 mg

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

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43.3%182mg

Magnesium

24.3%102mg

182 mgvs102 mg

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

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184%4.24mg

Manganese

10.2%0.23mg

4.24 mgvs0.23 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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69.6%487mg

Phosphorus

24.8%173mg

487 mgvs173 mg

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

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18%616mg

Potassium

53.7%1827mg

616 mgvs1827 mg

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

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200%110μg

Selenium

110 μgvsNA μg

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

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0.57%8.52mg

Sodium

0%0mg

8.52 mgvs0 mg

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

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38.4%4.2mg

Zinc

5.57%0.61mg

4.2 mgvs0.61 mg

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

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0.32%11.7g

Water

24%881g

11.7 gvs881 g

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

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Lets compare vitamin content per 500 calories of Whole Wheat Pasta vs Valencia Oranges:

Dry Whole-Wheat Pasta has 4.4 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Pasta vs Valencia Oranges:

Dry Whole-Wheat Pasta has 1.9 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 18.1 times more Manganese, 2.8 times more Phosphorus and 6.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9.9 times more Calcium, 3 times more Potassium and 75.5 times more Water than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 500 calories:

Dry Whole-Wheat Pasta has 3.4 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Omega 3 and 2 times more Fiber than Dry Whole-Wheat Pasta.
Both Dry Whole-Wheat Pasta and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Whole-Wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Wheat PastaVS Cooked Whole-wheat PastaValencia OrangesVS Cooked Whole-wheat PastaWhole Wheat PastaVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Whole Wheat PastaVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: