Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Oranges

Weight per 100 calories

Cooked Whole-wheat Pasta

67g

Oranges

213g

Cooked Whole-wheat Pasta has 3.2 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.2%1.15g

Fat

0.26%0.26g

1.15 gvs0.26 g

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

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0.51%0.16g

Saturated Fat

0.1%0.032g

0.16 gvs0.032 g

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

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1.5%0.024g

Omega 3

0.93%0.015g

0.024 gvs0.015 g

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

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2.12%0.36g

Omega 6

0.23%0.038g

0.36 gvs0.038 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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15.5%20g

Carbohydrate

19.2%25g

20 gvs25 g

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

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0.69%0.5g

Sugars

27.4%20g

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

0.5 gvs20 g

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

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0.065%0.047g

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]

0.047 gvsNA g

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

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%0.047g

Glucose

0.047 gvsNA g

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

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%0.13g

Sucrose

0.13 gvsNA g

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

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6.9%2.6g

Fiber

13.4%5.1g

2.6 gvs5.1 g

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

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7.18%4.02g

Protein

3.57%2g

4.02 gvs2 g

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

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Vitamins

Cooked Whole-wheat Pastavs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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8.72%0.1mg

Vitamin B1

15.4%0.19mg

Thiamine

0.1 mgvs0.19 mg

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

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5.1%0.066mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.066 mgvs0.085 mg

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

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13%2.1mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs0.6 mg

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

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3.6%0.18mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.18 mgvs0.53 mg

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

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4.8%0.062mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.062 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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3.52%14μg

Vitamin B9

16%64μg

Folates and Folic Acid

14 μgvs64 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

126%113mg

Ascorbic acid

0 mgvs113 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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1.03%0.15mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.15 mgvs0.38 mg

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

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0.34%0.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.4 μgvs0 μg

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

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Minerals

Cooked Whole-wheat Pastavs Oranges

0.87%8.72mg

Calcium

8.5%85mg

8.72 mgvs85 mg

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

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16.8%0.15mg

Copper

10.6%0.096mg

0.15 mgvs0.096 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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14.4%1.15mg

Iron

2.66%0.21mg

1.15 mgvs0.21 mg

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

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8.63%36.2mg

Magnesium

5.07%21.3mg

36.2 mgvs21.3 mg

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

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38.5%0.89mg

Manganese

2.3%0.053mg

0.89 mgvs0.053 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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12%85.2mg

Phosphorus

4.26%29.8mg

85.2 mgvs29.8 mg

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

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1.9%64.4mg

Potassium

11.3%385mg

64.4 mgvs385 mg

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

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44.3%24.4μg

Selenium

1.93%1.06μg

24.4 μgvs1.06 μg

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

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0.18%2.7mg

Sodium

0%0mg

2.7 mgvs0 mg

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

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8.18%0.9mg

Zinc

1.35%0.15mg

0.9 mgvs0.15 mg

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

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1.12%41.5g

Water

5%185g

41.5 gvs185 g

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

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Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs Oranges:

Cooked Whole-wheat Pasta has 3.5 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 2 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 2.5 times more Vitamin E than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs Oranges:

Cooked Whole-wheat Pasta has 1.6 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 16.7 times more Manganese, 2.9 times more Phosphorus, 22.9 times more Selenium and 6 times more Zinc than Raw Oranges.
While Raw Oranges contain 9.8 times more Calcium, 6 times more Potassium and 4.5 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 100 calories:

Cooked Whole-wheat Pasta has 4.5 times more Fat, 1.6 times more Omega 3, 9.4 times more Omega 6 and 2 times more Protein than Raw Oranges.
While Raw Oranges contain 39.5 times more Sugars and 2 times more Fiber than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Whole-wheat PastaVS Spinach Spaghetti OrangesVS Spinach Spaghetti Cooked Whole-wheat PastaVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: