Comparing Nutrients in 300 calories Dry Taco Mix VS Oranges with Peel

Weight per 300 calories

• Dry Taco Mix: 93g
• Oranges with Peel: 476g

Dry Taco Mix has 5.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Dry Taco Mix or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dry Taco Mix	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	NA	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	56.8% 74g	130g per day for Men 19-50 years
Sugars	14% 10g	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	32.6% 12.4g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	0% 0μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	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

	Dry Taco Mix	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	30% 0.27mg	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	84% 6.7mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	NA	15% 105mg	700mg per day for Men 19-50 years
Potassium	27.4% 932mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	447% 6711mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	NA	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Taco Mix vs Oranges with Peel :

• Raw Oranges with Peel contain more Vitamin B9 and more Vitamin C than Original Dry Taco Seasoning Mix.

Comparing minerals per 300 calories for Dry Taco Mix vs Oranges with Peel :

• Original Dry Taco Seasoning Mix has 1.8 times more Iron and 704.6 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Calcium and 73.8 times more Water than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix and Raw Oranges with Peel have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges with Peel contain 1.4 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix and Raw Oranges with Peel have similar amounts of Energy per 300 kcal.
• Both Original Dry Taco Seasoning Mix as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.