Comparing Nutrients in 1 pound Taco shells, baked VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Taco shells, baked	Navel Oranges	Recommended Dietary Allowance
Energy	74.5% 2159kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	80.5% 1.3g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	43.8% 57g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	53% 38.6g	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	0.63% 0.45g	14% 10.2g	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	% 0.45g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 19.4g	g per day for Men 19-50 years
Fiber	80% 30.4g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	52% 29g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.6% 0.98mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	27.6% 0.36mg	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	78.2% 313μg	38.6% 154μg	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	0% 0mg	298% 268mg	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	21% 3.13mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Navel Oranges	Recommended Dietary Allowance
Calcium	45.4% 454mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	19.7% 0.18mg	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	93% 7.44mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	5.7% 0.13mg	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	151% 1057mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.78% 29g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Taco shells, baked versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Taco shells, baked has 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, 2 times more Vitamin B9, 4.6 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Vitamin C than Taco shells, baked.
• 1 pound of Taco shells, baked have insufficient amounts of Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Taco shells, baked as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taco shells, baked has 2.3 times more Calcium, 2.9 times more Copper, 12.6 times more Iron, 7.5 times more Magnesium, 19.3 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 324 times more Sodium and 20.1 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 13.4 times more Water than Taco shells, baked.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taco shells, baked has 9.7 times more Energy, 145.3 times more Fat, 417.9 times more Saturated Fat, 31.6 times more Omega 3, 225.3 times more Omega 6, 5.1 times more Carbohydrate, 3 times more Fiber and 7 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 5.7 times more Sugars and 22.5 times more Fructose than Taco shells, baked.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein