Comparing Nutrients in 1 kilogram Tostada shells, corn VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tostada shells, corn	5%	43%	52%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tostada shells, corn	Oranges with Peel	Recommended Dietary Allowance
Energy	163% 4740kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	241% 234g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	472% 80.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 644g	119% 155g	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	153% 58g	118% 45g	38g per day for Men 19-50 years
Protein	110% 61.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tostada shells, corn	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	71.5% 0.93mg	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	NA	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	789% 710mg	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

	Tostada shells, corn	Oranges with Peel	Recommended Dietary Allowance
Calcium	76% 760mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	63.3% 0.57mg	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	191% 15.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	181% 760mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	NA	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	290% 2030mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	438% 6570mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Tostada shells, corn VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Tostada shells, corn versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tostada shells, corn has 3.5 times more Vitamin B1, 1.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.9 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B5 than Tostada shells, corn.

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

• 1 kilogram of Tostada shells, corn has 2.6 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 9.2 times more Phosphorus, 1.2 times more Potassium, 3.1 times more Selenium, 328.5 times more Sodium and 11.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 24.8 times more Water than Tostada shells, corn.
• Both Tostada shells, corn and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tostada shells, corn has 7.5 times more Energy, 77.9 times more Fat, 200.3 times more Saturated Fat, 7.8 times more Omega 3, 182.4 times more Omega 6, 4.2 times more Carbohydrate, 1.3 times more Fiber and 4.7 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6