Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Valencia Oranges

Weight per 500 calories

51% Whole Wheat Pasta with Enriched Semolina

139g

Valencia Oranges

1020g

51% Whole Wheat Pasta with Enriched Semolina has 7.4 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 - 51% Whole Wheat Pasta with Enriched Semolina or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

51% Whole Wheat Pasta with Enriched Semolina

14%

80%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

51% Whole Wheat Pasta with Enriched Semolinavs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

3.64%3.53g

Fat

3.16%3.06g

3.53 gvs3.06 g

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

Find Cereals rich in Fat

1.4%0.45g

Saturated Fat

1.1%0.36g

0.45 gvs0.36 g

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

Find Cereals rich in Saturated Fat

4.6%0.073g

Omega 3

10.2%0.16g

0.073 gvs0.16 g

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

Find Cereals rich in Omega 3

6.44%1.1g

Omega 6

2.64%0.45g

1.1 gvs0.45 g

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

Find Cereals rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Cereals rich in Cholesterol

78%102g

Carbohydrate

93%121g

102 gvs121 g

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

Find Cereals rich in Carbohydrate

4.2%3.05g

Sugars

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

3.05 gvsNA g

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

Find Cereals rich in Sugars

0.38%0.28g

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]

0.28 gvsNA g

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

Find Cereals rich in Fructose

%0.28g

Glucose

0.28 gvsNA g

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

Find Cereals rich in Glucose

%0.55g

Sucrose

0.55 gvsNA g

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

Find Cereals rich in Sucrose

41%15.7g

Fiber

67%25.5g

15.7 gvs25.5 g

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

Find Cereals rich in Fiber

32.6%18.3g

Protein

19%10.6g

18.3 gvs10.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

51% Whole Wheat Pasta with Enriched Semolinavs 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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

63.5%0.76mg

Vitamin B1

74%0.89mg

Thiamine

0.76 mgvs0.89 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

33.3%0.43mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.43 mgvs0.41 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

74.7%12mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.8 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.4%0.97mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.97 mgvs2.55 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

25.6%0.33mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.33 mgvs0.64 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

39.5%158μg

Vitamin B9

99%398μg

Folates and Folic Acid

158 μgvs398 μg

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

Find Cereals rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

550%495mg

Ascorbic acid

NA mgvs495 mg

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

Find Cereals rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Cereals rich in Vitamin E

1.04%1.25μg

Vitamin K

Phytomenadione or phylloquinone

1.25 μgvsNA μg

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

Find Cereals rich in Vitamin K

Minerals

51% Whole Wheat Pasta with Enriched Semolinavs Valencia Oranges

3.46%34.6mg

Calcium

41%408mg

34.6 mgvs408 mg

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

Find Cereals rich in Calcium

60%0.54mg

Copper

42%0.38mg

0.54 mgvs0.38 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

59%4.72mg

Iron

11.5%0.92mg

4.72 mgvs0.92 mg

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

Find Cereals rich in Iron

31%130mg

Magnesium

24.3%102mg

130 mgvs102 mg

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

Find Cereals rich in Magnesium

127%2.92mg

Manganese

10.2%0.23mg

2.92 mgvs0.23 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

50%349mg

Phosphorus

24.8%173mg

349 mgvs173 mg

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

Find Cereals rich in Phosphorus

13%440mg

Potassium

53.7%1827mg

440 mgvs1827 mg

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

Find Cereals rich in Potassium

193%106μg

Selenium

106 μgvsNA μg

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

Find Cereals rich in Selenium

1.1%16.6mg

Sodium

0%0mg

16.6 mgvs0 mg

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

Find Cereals rich in Sodium

27.7%3.05mg

Zinc

5.57%0.61mg

3.05 mgvs0.61 mg

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

Find Cereals rich in Zinc

0.35%12.8g

Water

24%881g

12.8 gvs881 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of 51% Whole Wheat Pasta with Enriched Semolina vs Valencia Oranges:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 4.3 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for 51% Whole Wheat Pasta with Enriched Semolina vs Valencia Oranges:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.4 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 12.5 times more Manganese, 2 times more Phosphorus and 5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 11.8 times more Calcium, 4.1 times more Potassium and 68.9 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.

Comparison of macro-nutrients per 500 calories:

Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 2.4 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.2 times more Omega 3 and 1.6 times more Fiber than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

51% Whole Wheat Pasta with Enriched SemolinaVS TINKYADA Cooked Brown Rice Flour PastaValencia OrangesVS TINKYADA Cooked Brown Rice Flour Pasta51% Whole Wheat Pasta with Enriched SemolinaVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories 51% Whole Wheat Pasta with Enriched SemolinaVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - 51% Whole Wheat Pasta with Enriched Semolina or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: