Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Valencia Oranges

Weight per 100 calories

Cooked Whole-wheat Pasta

67g

Valencia Oranges

204g

Cooked Whole-wheat Pasta has 3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta

15%

10%

75%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Cooked Whole-wheat Pastavs Valencia 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

0.63%0.61g

1.15 gvs0.61 g

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

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0.51%0.16g

Saturated Fat

0.22%0.071g

0.16 gvs0.071 g

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

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1.5%0.024g

Omega 3

2.04%0.033g

0.024 gvs0.033 g

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

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2.12%0.36g

Omega 6

0.53%0.09g

0.36 gvs0.09 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

18.7%24.3g

20 gvs24.3 g

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

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0.69%0.5g

Sugars

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

0.5 gvsNA 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

3.8%2.12g

4.02 gvs2.12 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

2.72%24.5μg

RAE, retinol activity equivalents

0 μgvs24.5 μg

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

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8.72%0.1mg

Vitamin B1

14.8%0.18mg

Thiamine

0.1 mgvs0.18 mg

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

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5.1%0.066mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.066 mgvs0.082 mg

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

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13%2.1mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs0.56 mg

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

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3.6%0.18mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.18 mgvs0.51 mg

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

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4.8%0.062mg

Vitamin B6

9.9%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

20%79.6μg

Folates and Folic Acid

14 μgvs79.6 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

110%99mg

Ascorbic acid

0 mgvs99 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

Tocopherols and Tocotrienols

0.15 mgvsNA mg

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

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0.34%0.4μg

Vitamin K

Phytomenadione or phylloquinone

0.4 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

0.87%8.72mg

Calcium

8.16%81.6mg

8.72 mgvs81.6 mg

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

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16.8%0.15mg

Copper

8.4%0.076mg

0.15 mgvs0.076 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

2.3%0.18mg

1.15 mgvs0.18 mg

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

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8.63%36.2mg

Magnesium

4.86%20.4mg

36.2 mgvs20.4 mg

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

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38.5%0.89mg

Manganese

2.04%0.047mg

0.89 mgvs0.047 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

4.96%34.7mg

85.2 mgvs34.7 mg

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

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1.9%64.4mg

Potassium

10.7%365mg

64.4 mgvs365 mg

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

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44.3%24.4μg

Selenium

24.4 μgvsNA 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

1.1%0.12mg

0.9 mgvs0.12 mg

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

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1.12%41.5g

Water

4.76%176g

41.5 gvs176 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 Valencia Oranges:

Cooked Whole-wheat Pasta has 3.8 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 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 B2 per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Cooked Whole-wheat Pasta has 2 times more Copper, 6.3 times more Iron, 1.8 times more Magnesium, 18.9 times more Manganese, 2.5 times more Phosphorus and 7.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9.4 times more Calcium, 5.7 times more Potassium and 4.2 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 100 calories:

Cooked Whole-wheat Pasta has 1.9 times more Fat, 4 times more Omega 6 and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Omega 3 and 1.9 times more Fiber than Cooked Whole-wheat Pasta.
Both Cooked Whole-wheat Pasta and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cooked Whole-wheat Pasta as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Cooked Whole-wheat PastaVS Valencia Oranges

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: