Comparing Nutrients in 5 ounces Tortillas, ready-to-bake or -fry, flour, shelf stable VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Navel Oranges	Recommended Dietary Allowance
Energy	14.5% 421kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.43% 1.74g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	5.2% 3.77g	16.6% 12g	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	0.059% 0.043g	4.4% 3.2g	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	% 0.13g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 6.07g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	8.6% 0.11mg	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	42% 167μg	12% 48μg	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	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.2mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Navel Oranges	Recommended Dietary Allowance
Calcium	23% 231mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	0.71% 28.3μg	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	59% 4.7mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	1.8% 0.041mg	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	43% 302mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Navel Oranges:

• 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 7.2 times more Vitamin B1, 2.4 times more Vitamin B2, 9.9 times more Vitamin B3, 3.5 times more Vitamin B9, 5.7 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.8 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Navel Oranges provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Navel Oranges:

• 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 3.8 times more Calcium, 2.9 times more Copper, 25.5 times more Iron, 1.9 times more Magnesium, 17.8 times more Manganese, 9.3 times more Phosphorus, more Selenium, 742 times more Sodium and 7.1 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.7 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Navel Oranges contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 6.1 times more Energy, 50.5 times more Fat, 72.1 times more Saturated Fat, 43 times more Omega 3, 76.7 times more Omega 6, 3.9 times more Carbohydrate and 8.8 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 3.2 times more Sugars and 75 times more Fructose than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Navel Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein