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Comparing Nutrients in 100 calories Cooked 51% Whole Wheat PastaVS Oranges

Weight per 100 calories

Cooked 51% Whole Wheat Pasta
63g
Oranges
213g

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

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta
14%
8%
78%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

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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0.97%0.94g
Fat
0.26%0.26g
0.94 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
0.1%0.032g
0.15 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.53%0.025g
Omega 3
0.93%0.015g
0.025 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2%0.34g
Omega 6
0.23%0.038g
0.34 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.2%20g
Carbohydrate
19.2%25g
20 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.74%0.53g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.061%0.044g
Fructose
NA
≤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]
0.044 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g
Glucose
NA
0.044 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g
Sucrose
NA
0.13 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.6%2.9g
Fiber
13.4%5.1g
2.9 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.54%3.66g
Protein
3.57%2g
3.66 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
NA μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.23%0.099mg
Vitamin B1
15.4%0.19mg
Thiamine
0.099 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5%0.065mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.065 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.9%0.14mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.14 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.7%0.061mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.061 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.14%12.6μg
Vitamin B9
16%64μg
Folates and Folic Acid
12.6 μgvs64 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
Vitamin C
126%113mg
Ascorbic acid
NA mgvs113 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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0.42%0.063mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.063 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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

0.75%7.55mg
Calcium
8.5%85mg
7.55 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
10.6%0.096mg
0.13 mgvs0.096 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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13%1.04mg
Iron
2.66%0.21mg
1.04 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.74%28.3mg
Magnesium
5.07%21.3mg
28.3 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.2%0.65mg
Manganese
2.3%0.053mg
0.65 mgvs0.053 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.9%69mg
Phosphorus
4.26%29.8mg
69 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.42%48.4mg
Potassium
11.3%385mg
48.4 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39%21.5μg
Selenium
1.93%1.06μg
21.5 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.25%3.77mg
Sodium
0%0mg
3.77 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg
Zinc
1.35%0.15mg
0.7 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.03%38g
Water
5%185g
38 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 51% Whole Wheat Pasta vs Oranges:
Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: