Comparing Nutrients in 500 calories Tortillas, ready-to-bake or -fry, corn VS Oranges with Peel

Weight per 500 calories

• Tortillas, ready-to-bake or -fry, corn: 229g
• Oranges with Peel: 794g

Tortillas, ready-to-bake or -fry, corn have 3.5 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, corn	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.54g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.87% 0.078g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	95% 123g	130g per day for Men 19-50 years
Sugars	2.8% 2g	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	38% 14.4g	94% 35.7g	38g per day for Men 19-50 years
Protein	23.3% 13g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, corn	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	56.8% 0.74mg	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	2.87% 11.5μg	59.5% 238μg	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	0% 0mg	626% 563mg	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	4.3% 0.64mg	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

	Tortillas, ready-to-bake or -fry, corn	Oranges with Peel	Recommended Dietary Allowance
Calcium	18.6% 186mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	50.3% 0.45mg	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	35.3% 2.82mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	103% 720mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	2.84% 105g	17.7% 653g	3700g per day for Men 19-50 years

Tortillas, Ready-to-bake Or -fry, Corn VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tortillas, ready-to-bake or -fry, corn or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Tortillas, ready-to-bake or -fry, corn vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 3.7 times more Vitamin B1, 2.7 times more Vitamin B2, 10.5 times more Vitamin B5, 1.5 times more Vitamin B6, 20.8 times more Vitamin B9 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Oranges with Peel provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9 and Vitamin C
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Tortillas, ready-to-bake or -fry, corn vs Oranges with Peel :

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 1.5 times more Magnesium, 4.1 times more Phosphorus, 2.5 times more Selenium and 3.4 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 3 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 3.6 times more Potassium and 6.2 times more Water than Tortillas, ready-to-bake or -fry, corn.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tortillas, ready-to-bake or -fry, corn have 9.1 times more Omega 6 and 1.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.5 times more Fiber than Tortillas, ready-to-bake or -fry, corn.
• Both Tortillas, ready-to-bake or -fry, corn and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Tortillas, ready-to-bake or -fry, corn as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.