Comparing Nutrients in 300 calories Oranges with Peel VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Weight per 300 calories

• Oranges with Peel: 476g
• Tortillas, ready-to-bake or -fry, flour, shelf stable: 101g

Tortillas, ready-to-bake or -fry, flour, shelf stable have 4.7 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%

Macro Nutrients

	Oranges with Peel	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	3.87% 1.24g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.7g	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	0.042% 0.03g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	6.38% 2.42g	38g per day for Men 19-50 years
Protein	11% 6.2g	14.4% 8.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.63% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.18% 0.028mg	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	35.7% 143μg	29.8% 119μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	33.3% 333mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	47.6% 3.8mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	5.05% 21.2mg	420mg per day for Men 19-50 years
Manganese	NA	22.7% 0.52mg	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	15% 105mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.95% 134mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	40.2% 22μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	50% 749mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.89% 32.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Tortillas, Ready-to-bake Or -fry, Flour, Shelf Stable Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, flour, shelf stable?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Oranges with Peel have more Vitamin A, 1.9 times more Vitamin B2, 5.5 times more Vitamin B5, 15.7 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 300 calories of Oranges with Peel have 2 times more Calcium, 2.3 times more Copper, 3.1 times more Magnesium, 6.9 times more Potassium and 12 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 2.1 times more Phosphorus, 6.6 times more Selenium and 78.7 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, shelf stable contain similar levels of Iron per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Magnesium and Potassium
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, flour, shelf stable lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate and 8.8 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 5.4 times more Fat, 5.1 times more Omega 3, 8.5 times more Omega 6 and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6