Comparing Nutrients in 7 ounces Cooked Whole-wheat PastaVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Valencia Oranges

10%296kcal

Energy

3.35%97kcal

296 kcalvs97 kcal

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

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3.5%3.4g

Fat

0.61%0.6g

3.4 gvs0.6 g

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

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1.5%0.48g

Saturated Fat

0.22%0.069g

0.48 gvs0.069 g

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

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4.47%0.071g

Omega 3

2%0.032g

0.071 gvs0.032 g

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

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6.3%1.07g

Omega 6

0.51%0.087g

1.07 gvs0.087 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%59.7g

Carbohydrate

18%23.6g

59.7 gvs23.6 g

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

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2.05%1.5g

Sugars

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

1.5 gvsNA 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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20.4%7.74g

Fiber

13%4.96g

7.74 gvs4.96 g

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

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21.2%12g

Protein

3.7%2.06g

12 gvs2.06 g

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

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Vitamins

Cooked Whole-wheat Pastavs Valencia Oranges

0%0μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

0 μgvs24 μg

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

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25.8%0.31mg

Vitamin B1

14.4%0.17mg

Thiamine

0.31 mgvs0.17 mg

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

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15%0.2mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.2 mgvs0.079 mg

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

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38.8%6.2mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs0.54 mg

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

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10.6%0.53mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.53 mgvs0.5 mg

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

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14%0.18mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.18 mgvs0.13 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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10.4%41.7μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

41.7 μgvs77.4 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

107%96mg

Ascorbic acid

0 mgvs96 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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3.04%0.46mg

Vitamin E

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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0.99%1.2μg

Vitamin K

Phytomenadione or phylloquinone

1.2 μgvsNA μg

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

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Minerals

Cooked Whole-wheat Pastavs Valencia Oranges

2.58%25.8mg

Calcium

7.94%79.4mg

25.8 mgvs79.4 mg

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

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49.6%0.45mg

Copper

8.16%0.073mg

0.45 mgvs0.073 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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42.7%3.4mg

Iron

2.23%0.18mg

3.4 mgvs0.18 mg

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

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25.5%107mg

Magnesium

4.72%20mg

107 mgvs20 mg

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

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114%2.62mg

Manganese

2%0.046mg

2.62 mgvs0.046 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%252mg

Phosphorus

4.8%33.7mg

252 mgvs33.7 mg

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

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5.6%191mg

Potassium

10.4%355mg

191 mgvs355 mg

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

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131%72μg

Selenium

72 μgvsNA μg

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

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0.53%7.94mg

Sodium

0%0mg

7.94 mgvs0 mg

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

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24%2.66mg

Zinc

1.1%0.12mg

2.66 mgvs0.12 mg

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

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3.3%123g

Water

4.63%171g

123 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Cooked Whole-wheat Pasta vs Valencia Oranges:

Cooked Whole-wheat Pasta has 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 11.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Raw Valencia Oranges have similar amounts of Vitamin B5 per 7 oz.
Both Cooked Whole-wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Whole-wheat Pasta vs Valencia Oranges:

Cooked Whole-wheat Pasta has 6.1 times more Copper, 19.1 times more Iron, 5.4 times more Magnesium, 57.4 times more Manganese, 7.5 times more Phosphorus and 22.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.1 times more Calcium, 1.9 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

Cooked Whole-wheat Pasta has 3 times more Energy, 5.7 times more Fat, 2.3 times more Omega 3, 12.2 times more Omega 6, 2.5 times more Carbohydrate, 1.6 times more Fiber and 5.8 times more Protein than Raw Valencia Oranges.
Both Cooked Whole-wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cooked Whole-wheat PastaVS Spinach Spaghetti Valencia OrangesVS Spinach Spaghetti Cooked Whole-wheat PastaVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 7 ounces Cooked Whole-wheat PastaVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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