Comparing Nutrients in 500 calories Oranges with Peel VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Oranges with Peel: 794g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

Tortillas, ready-to-bake or -fry, corn, without added salt have 3.5 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Oranges with Peel	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80.7% 105g	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	94% 35.7g	31% 11.7g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	38% 0.49mg	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	59.5% 238μg	64% 257μg	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	626% 563mg	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, corn, without added salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	38.5% 0.35mg	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	79.4% 6.35mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	39.4% 0.91mg	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	25% 175mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.7% 99g	3700g per day for Men 19-50 years

Oranges With Peel VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tortillas, ready-to-bake or -fry, corn, without added salt?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Oranges with Peel have more Vitamin A, 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, corn, without added salt provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Oranges with Peel have 1.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 4.5 times more Potassium and 6.6 times more Water than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 1.3 times more Magnesium, 4.1 times more Phosphorus and 2.4 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 3 times more Fiber than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3 in 500 calories.