Comparing Nutrients in 7 ounces Fresh Orange juice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Fresh Orange juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	25.4% 8.14g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	16.3% 2.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	102% 133g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	75.3% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.1% 0.079mg	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	15% 59.5μg	67.5% 270μg	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	110% 99mg	0% 0mg	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	0.53% 0.079mg	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	40.7% 407mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	22% 0.2mg	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	4.96% 0.4mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	53% 1.2mg	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	4.8% 33.7mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	89.6% 1343mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Enriched Tortilla Mix White Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Fresh Orange juice have more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 8.2 times more Vitamin B1, 16.4 times more Vitamin B2, 14.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.5 times more Vitamin B9 and 41 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Enriched Tortilla Mix White Wheat Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 7 ounces of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Enriched Tortilla Mix White Wheat Flour:

• 7 ounces of Fresh Orange juice have 2 times more Potassium and 8.8 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 7 oz of Enriched Tortilla Mix White Wheat Flour contain 18.6 times more Calcium, 2.3 times more Copper, 35.3 times more Iron, 1.9 times more Magnesium, 43.9 times more Manganese, 12.4 times more Phosphorus, 677 times more Sodium and 12.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched Tortilla Mix White Wheat Flour contain 9 times more Energy, 53.2 times more Fat, 170.8 times more Saturated Fat, 11.2 times more Omega 3, 48.2 times more Omega 6, 6.5 times more Carbohydrate and 13.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein