Comparing Nutrients in 5 ounces Taco shells, baked VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Taco shells, baked	5%	41%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Taco shells, baked	Oranges with Peel	Recommended Dietary Allowance
Energy	23.3% 675kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	31.5% 10g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	17% 22g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	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	0.2% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Taco shells, baked	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.65mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10% 0.13mg	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	24.5% 98μg	10.6% 42.5μg	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	112% 101mg	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	6.52% 0.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taco shells, baked	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 142mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	8.98% 0.081mg	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	29% 2.32mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	47% 330mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Taco shells, baked VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Taco shells, baked versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Taco shells, baked vs Oranges with Peel :

• 5 ounces of Taco shells, baked have 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin C than Taco shells, baked.
• 5 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Taco shells, baked as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Taco shells, baked vs Oranges with Peel :

• 5 ounces of Taco shells, baked have 1.4 times more Calcium, 2 times more Copper, 2.1 times more Iron, 5.9 times more Magnesium, 10.6 times more Phosphorus, 6.9 times more Selenium, 162 times more Sodium and 14.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 12.9 times more Water than Taco shells, baked.
• Both Taco shells, baked and Oranges with Peel contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Taco shells, baked have 7.6 times more Energy, 72.6 times more Fat, 203 times more Saturated Fat, 17.8 times more Omega 3, 117.8 times more Omega 6, 4.1 times more Carbohydrate, 1.5 times more Fiber and 4.9 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6