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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Tostada shells, corn	Recommended Dietary Allowance
Energy	9.85% 286kcal	74% 2150kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	99% 32g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	214% 36.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	225% 292g	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	53.7% 20.4g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	127% 1.65mg	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	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	358% 322mg	NA	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

	Oranges with Peel	Tostada shells, corn	Recommended Dietary Allowance
Calcium	31.8% 318mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	74.6% 0.67mg	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	45.4% 3.63mg	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	NA	71.6% 1.65mg	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	14.3% 100mg	132% 921mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	10% 373g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B5 than Tostada shells, corn.
• While 1 lb of Tostada shells, corn contains 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 Raw Oranges with Peel .

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

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tostada shells, corn contains 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 Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6