Comparing Nutrients in 1 kilogram Navel Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	17% 490kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	78% 75.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	379% 493g	130g per day for Men 19-50 years
Sugars	117% 85g	36.7% 26.6g	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	31% 22.5g	0.41% 0.3g	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	% 19.7g	% 0.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 4.8g	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	406% 4.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	56.6% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	21.5% 0.28mg	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	85% 340μg	295% 1180μg	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	657% 591mg	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	10% 1.5mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	43% 430mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	16.3% 1.3mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	224% 5.16mg	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	33% 230mg	304% 2130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	495% 7420mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Navel Oranges has 2.8 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9.9 times more Vitamin B3, 3.5 times more Vitamin B9, 5.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 1 kilogram of Navel Oranges has 1.2 times more Potassium and 2.7 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 3.8 times more Calcium, 2.9 times more Copper, 25.5 times more Iron, 1.9 times more Magnesium, 17.8 times more Manganese, 9.3 times more Phosphorus, more Selenium, 742 times more Sodium and 7.1 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.2 times more Sugars and 75 times more Fructose than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 1 kg of Tortillas, ready-to-bake or -fry, flour, shelf stable contains 6.1 times more Energy, 50.5 times more Fat, 72.1 times more Saturated Fat, 43 times more Omega 3, 76.7 times more Omega 6, 3.9 times more Carbohydrate and 8.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein