Comparing Nutrients in 500 calories Cooked 51% Whole Wheat PastaVS Oranges

Weight per 500 calories

Cooked 51% Whole Wheat Pasta

315g

Oranges

1064g

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 500 calories - Cooked 51% Whole Wheat Pasta or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta

14%

78%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pastavs 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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4.86%4.7g

Fat

1.3%1.28g

4.7 gvs1.28 g

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

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2.35%0.75g

Saturated Fat

0.5%0.16g

0.75 gvs0.16 g

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

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7.67%0.12g

Omega 3

4.65%0.074g

0.12 gvs0.074 g

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

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10%1.7g

Omega 6

1.13%0.19g

1.7 gvs0.19 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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76.2%99g

Carbohydrate

96%125g

99 gvs125 g

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

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3.7%2.67g

Sugars

137%99g

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

2.67 gvs99 g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.22g

Glucose

0.22 gvsNA g

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

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%0.63g

Sucrose

0.63 gvsNA g

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

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38%14.5g

Fiber

67%25.5g

14.5 gvs25.5 g

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

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32.7%18.3g

Protein

18%10g

18.3 gvs10 g

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

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Vitamins

Cooked 51% Whole Wheat Pastavs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

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41%0.49mg

Vitamin B1

77%0.93mg

Thiamine

0.49 mgvs0.93 mg

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

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25%0.32mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.32 mgvs0.43 mg

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

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56.7%9.08mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

9.08 mgvs3 mg

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

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14.5%0.72mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.72 mgvs2.66 mg

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

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23.5%0.31mg

Vitamin B6

49%0.64mg

Pyridoxine

0.31 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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15.7%63μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

63 μgvs319 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

629%566mg

Ascorbic acid

NA mgvs566 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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2.1%0.31mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.31 mgvs1.9 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

3.77%37.7mg

Calcium

42.6%426mg

37.7 mgvs426 mg

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

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69.5%0.63mg

Copper

53%0.48mg

0.63 mgvs0.48 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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65%5.2mg

Iron

13.3%1.06mg

5.2 mgvs1.06 mg

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

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33.7%142mg

Magnesium

25.3%106mg

142 mgvs106 mg

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

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141%3.25mg

Manganese

11.6%0.27mg

3.25 mgvs0.27 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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49.4%346mg

Phosphorus

21.3%149mg

346 mgvs149 mg

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

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7.12%242mg

Potassium

56.6%1926mg

242 mgvs1926 mg

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

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196%108μg

Selenium

9.67%5.3μg

108 μgvs5.3 μg

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

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1.26%19mg

Sodium

0%0mg

19 mgvs0 mg

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

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32%3.52mg

Zinc

6.77%0.74mg

3.52 mgvs0.74 mg

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

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5.16%191g

Water

25%923g

191 gvs923 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 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 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Cooked 51% Whole Wheat PastaVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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