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Comparing Nutrients in 100 grams Cooked Whole-wheat PastaVS Oranges

Macros Ratio

Protein Fat Carbs

Cooked Whole-wheat Pasta
15%
10%
75%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

5.14%149kcal
Energy
1.62%47kcal
149 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.76%1.7g
Fat
0.12%0.12g
1.7 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.76%0.24g
Saturated Fat
0.047%0.015g
0.24 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.25%0.036g
Omega 3
0.44%0.007g
0.036 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.16%0.54g
Omega 6
0.11%0.018g
0.54 gvs0.018 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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23%30g
Carbohydrate
9.04%11.8g
30 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.03%0.75g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.097%0.07g
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]
0.07 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.07g
Glucose
NA
0.07 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g
Sucrose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g
Fiber
6.3%2.4g
3.9 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
1.68%0.94g
6 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
0 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
7.25%0.087mg
Thiamine
0.16 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.099 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.13mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
3.13 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.36%0.27mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.27 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.15%0.093mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.093 mgvs0.06 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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5.25%21μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
21 μgvs30 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
59%53.2mg
Ascorbic acid
0 mgvs53.2 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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1.53%0.23mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.23 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.5%0.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.3%13mg
Calcium
4%40mg
13 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg
Copper
5%0.045mg
0.23 mgvs0.045 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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21.5%1.72mg
Iron
1.25%0.1mg
1.72 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54mg
Magnesium
2.4%10mg
54 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.4%1.32mg
Manganese
1.1%0.025mg
1.32 mgvs0.025 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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18%127mg
Phosphorus
2%14mg
127 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.82%96mg
Potassium
5.32%181mg
96 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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66%36.3μg
Selenium
0.91%0.5μg
36.3 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
0%0mg
4 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.34mg
Zinc
0.64%0.07mg
1.34 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.67%61.8g
Water
2.34%86.8g
61.8 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cooked Whole-wheat Pasta vs Oranges:
Comparing minerals per 100 grams for Cooked Whole-wheat Pasta vs Oranges:
Comparison of macro-nutrients per 100 grams:



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