Comparing Nutrients in 300 calories Oranges with Peel VS Tortillas, ready-to-bake or -fry, flour, without added calcium

Weight per 300 calories

• Oranges with Peel: 476g
• Tortillas, ready-to-bake or -fry, flour, without added calcium: 92g

Tortillas, ready-to-bake or -fry, flour, without added calcium have 5.2 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, without added calcium?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tortillas, ready-to-bake or -fry, flour, without added calcium	11%	20%	69%

Macro Nutrients

	Oranges with Peel	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	6.76% 6.55g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.48% 0.93g	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	39.5% 51.3g	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	56.4% 21.4g	8% 3.05g	38g per day for Men 19-50 years
Protein	11% 6.2g	14.3% 8.03g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tortillas, ready-to-bake or -fry, flour, without added calcium	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	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.55% 0.046mg	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	28.4% 114μg	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	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	Tortillas, ready-to-bake or -fry, flour, without added calcium	Recommended Dietary Allowance
Calcium	33.3% 333mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	27.4% 0.25mg	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	47.6% 3.8mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	NA	18.5% 0.43mg	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	16.4% 114mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	39.3% 21.6μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.67% 24.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Tortillas, Ready-to-bake Or -fry, Flour, Without Added Calcium Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, flour, without added calcium?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Tortillas, ready-to-bake or -fry, flour, without added calcium:

• 300 calories of Oranges with Peel have more Vitamin A, 2.9 times more Vitamin B5, 9.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, without added calcium provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, flour, without added calcium 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, without added calcium:

• 300 calories of Oranges with Peel have 9.3 times more Calcium, 1.3 times more Iron, 2.8 times more Magnesium, 7.7 times more Potassium and 15.8 times more Water than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 6.5 times more Selenium and 46.3 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, without added calcium contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, flour, without added calcium lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Carbohydrate and 7 times more Fiber than Tortillas, ready-to-bake or -fry, flour, without added calcium.
• While 300 kcal of Tortillas, ready-to-bake or -fry, flour, without added calcium contain 4.6 times more Fat and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, flour, without added calcium offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, flour, without added calcium provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.