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Comparing Nutrients in 5 ounces Valencia OrangesVS Tostada shells, corn

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Tostada shells, corn
5%
43%
52%
5 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
23%672kcal
69.5 kcalvs672 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g
Fat
34%33g
0.43 gvs33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g
Saturated Fat
31%9.94g
0.05 gvs9.94 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g
Omega 3
11%0.18g
0.023 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g
Omega 6
67%11.4g
0.062 gvs11.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
70.3%91g
17 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.33%3.54g
Fiber
21.6%8.22g
3.54 gvs8.22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
15.6%8.7g
1.47 gvs8.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

1.9%17μg
Vitamin A
NA
RAE, retinol activity equivalents
17 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg
Vitamin B1
41.7%0.5mg
Thiamine
0.12 mgvs0.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B2
10.2%0.13mg
Riboflavin
0.057 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg
Vitamin B3
13.8%2.2mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.1%0.35mg
Vitamin B5
5.4%0.27mg
Pantothenic acid
0.35 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.089 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14%55.3μg
Vitamin B9
NA
Folates and Folic Acid
55.3 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg
Vitamin C
NA
Ascorbic acid
68.7 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.67%56.7mg
Calcium
10.8%108mg
56.7 mgvs108 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg
Copper
23.3%0.21mg
0.052 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.6%0.13mg
Iron
27%2.17mg
0.13 mgvs2.17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg
Magnesium
25.6%108mg
14 mgvs108 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg
Manganese
22.4%0.51mg
0.033 mgvs0.51 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.44%24mg
Phosphorus
41%288mg
24 mgvs288 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg
Potassium
9.9%336mg
254 mgvs336 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.67%3.1μg
NA μgvs3.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
62%931mg
0 mgvs931 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg
Zinc
16%1.74mg
0.085 mgvs1.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
0.13%4.7g
122 gvs4.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Tostada shells, corn:
Comparing minerals per 5 ounces for Valencia Oranges vs Tostada shells, corn:
Comparison of macro-nutrients per 5 ounces:



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