Comparing Nutrients in 500 calories Oranges VS Tostada shells, corn

Weight per 500 calories

• Oranges: 1064g
• Tostada shells, corn: 106g

Tostada shells, corn have 10.1 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Tostada shells, corn?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	25.4% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	8.18% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	49.8% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	52.3% 68g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	16% 6.1g	38g per day for Men 19-50 years
Protein	18% 10g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	13% 117μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	29.5% 0.38mg	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	79.8% 319μg	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	629% 566mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tostada shells, corn	Recommended Dietary Allowance
Calcium	42.6% 426mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	17.3% 0.16mg	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	13.3% 1.06mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	16.6% 0.38mg	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	21.3% 149mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	4.2% 2.32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.2% 693mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	11.8% 1.3mg	11mg per day for Men 19-50 years
Water	25% 923g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Tostada shells, corn:

• Raw Oranges have 2.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 13.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Tostada shells, corn.

Comparing minerals per 500 calories for Oranges vs Tostada shells, corn:

• Raw Oranges have 5.3 times more Calcium, 3.1 times more Copper, 1.3 times more Magnesium, 7.7 times more Potassium, 2.3 times more Selenium and 263.5 times more Water than Tostada shells, corn.
• While Tostada shells, corn contain 1.5 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, more Sodium and 1.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.8 times more Carbohydrate, 4.2 times more Fiber and 1.5 times more Protein than Tostada shells, corn.
• While Tostada shells, corn contain 19.3 times more Fat, 46.3 times more Saturated Fat, 1.8 times more Omega 3 and 44.2 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Tostada shells, corn have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Tostada shells, corn have insufficient amounts of Glucose and Sucrose in 500 kcal.