Comparing Nutrients in 14 ounces Valencia Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Valencia Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	6.7% 194kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	41% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	150% 196g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0.16% 0.12g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	26% 9.92g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	8.55% 0.11mg	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	38.7% 155μg	117% 468μg	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	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	16% 159mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2% 79.4μg	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	4.47% 0.36mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	89% 2.05mg	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	9.64% 67.5mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	158% 87μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	196% 2945mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Raw Valencia Oranges have more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 5.6 times more Vitamin B1, 3.1 times more Vitamin B2, 15.3 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Valencia Oranges as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• Raw Valencia Oranges have 1.3 times more Potassium and 2.7 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While Tortillas, ready-to-bake or -fry, flour, shelf stable contain 4.1 times more Calcium, 3.1 times more Copper, 36.9 times more Iron, 2.1 times more Magnesium, 22.4 times more Manganese, 12.5 times more Phosphorus, more Sodium and 9.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Tortillas, ready-to-bake or -fry, flour, shelf stable contain 6.1 times more Energy, 25.3 times more Fat, 35 times more Saturated Fat, 24.2 times more Omega 3, 40.1 times more Omega 6, 4.1 times more Carbohydrate and 7.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.