Comparing Nutrients in 1 kilogram Valencia Oranges VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Valencia Oranges	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	17% 490kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	343% 446g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	65.8% 25g	166% 63g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	168% 2.2mg	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	98% 390μg	12.5% 50μg	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	539% 485mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	40% 400mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	171% 1.54mg	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	11.3% 0.9mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	142% 3.26mg	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	24.3% 170mg	449% 3140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	119% 13mg	11mg per day for Men 19-50 years
Water	23.3% 863g	12.4% 459g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tortillas, ready-to-bake or -fry, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Valencia Oranges has 2.3 times more Vitamin B5, 7.8 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 1.6 times more Vitamin B2, 5.5 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Tortillas, ready-to-bake or -fry, corn provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Valencia Oranges has 1.9 times more Water than Tortillas, ready-to-bake or -fry, corn.
• While 1 kg of Tortillas, ready-to-bake or -fry, corn contains 2 times more Calcium, 4.2 times more Copper, 13.7 times more Iron, 7.2 times more Magnesium, 14.2 times more Manganese, 18.5 times more Phosphorus, more Sodium and 21.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tortillas, ready-to-bake or -fry, corn contain similar levels of Potassium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tortillas, ready-to-bake or -fry, corn contains 4.4 times more Energy, 9.5 times more Fat, 2.1 times more Omega 3, 31.5 times more Omega 6, 3.8 times more Carbohydrate, 2.5 times more Fiber and 5.5 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein