Comparing Nutrients in 1 kilogram Oranges VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Energy	16.2% 470kcal	163% 4740kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	219% 70g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	77.5% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	472% 80.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	496% 644g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	153% 58g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	279% 3.63mg	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	75% 300μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Calcium	40% 400mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	164% 1.48mg	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	12.5% 1mg	191% 15.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	158% 3.63mg	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	20% 140mg	290% 2030mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	438% 6570mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.9% 33.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Tostada shells, corn:

• Raw Oranges have 1.3 times more Vitamin B5 than Tostada shells, corn.
• While Tostada shells, corn contain 4.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.5 times more Vitamin B3 and 6.1 times more Vitamin B6 than Raw Oranges.

Comparing minerals per 1 kilogram for Oranges vs Tostada shells, corn:

• Raw Oranges have 26.1 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 1.9 times more Calcium, 3.3 times more Copper, 15.3 times more Iron, 7.6 times more Magnesium, 14.5 times more Manganese, 14.5 times more Phosphorus, 1.3 times more Potassium, 4.4 times more Selenium, more Sodium and 17.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Tostada shells, corn contain 10.1 times more Energy, 194.8 times more Fat, 467.4 times more Saturated Fat, 17.7 times more Omega 3, 445.8 times more Omega 6, 5.5 times more Carbohydrate, 2.4 times more Fiber and 6.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 1 kg.