Comparing Nutrients in 1 pound Oranges VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Oranges	Taco shells, baked	Recommended Dietary Allowance
Energy	7.35% 213kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	222% 288g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	28.6% 11g	80% 30.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	71% 0.92mg	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	34% 136μg	78.2% 313μg	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	268% 241mg	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	5.44% 0.82mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Taco shells, baked	Recommended Dietary Allowance
Calcium	18% 181mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	57% 0.51mg	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	5.67% 0.45mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	110% 2.54mg	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	9.07% 63.5mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Taco shells, baked:

• Raw Oranges have 11 times more Vitamin A and more Vitamin C than Taco shells, baked.
• While Taco shells, baked contain 2.5 times more Vitamin B1, 2 times more Vitamin B2, 6.6 times more Vitamin B3, 3.4 times more Vitamin B6, 2.3 times more Vitamin B9, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Taco shells, baked:

• Raw Oranges have 13.6 times more Water than Taco shells, baked.
• While Taco shells, baked contain 2.5 times more Calcium, 2.5 times more Copper, 16.4 times more Iron, 8.3 times more Magnesium, 22.4 times more Manganese, 16.6 times more Phosphorus, 1.3 times more Potassium, 9.6 times more Selenium, more Sodium and 23 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 6.2 times more Sugars than Taco shells, baked.
• While Taco shells, baked contain 10.1 times more Energy, 181.6 times more Fat, 473.7 times more Saturated Fat, 40.6 times more Omega 3, 287.9 times more Omega 6, 5.4 times more Carbohydrate, 2.8 times more Fiber and 6.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.