Comparing Nutrients in 100 calories Oranges with Peel VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 100 calories

• Oranges with Peel: 159g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 45g

Tortillas, ready-to-bake or -fry, corn, without added salt have 3.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Oranges with Peel	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.96% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	6.16% 2.34g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.53% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	13% 51.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	11% 111mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	6.97% 29.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.87% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5% 35mg	20.2% 141mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.04% 69.4mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.33% 4.95mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	3.85% 0.42mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.54% 20g	3700g per day for Men 19-50 years

Oranges With Peel VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, corn, without added salt?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 100 calories of Oranges with Peel have more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 100 calories of Oranges with Peel have 1.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 4.5 times more Potassium and 6.6 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 100 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Magnesium, 4.1 times more Phosphorus and 2.4 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 3 times more Fiber than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 100 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3 in 100 calories.