Comparing Nutrients in 7 ounces Navel Oranges VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Navel Oranges	Taco shells, baked	Recommended Dietary Allowance
Energy	3.35% 97kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	44.6% 43.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	35.2% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	97% 126g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.1% 2.98g	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	6.16% 4.47g	0.27% 0.2g	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	% 3.9g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	31% 0.4mg	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	17% 67.5μg	34.2% 137μg	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	130% 117mg	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	2% 0.3mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Taco shells, baked	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25% 0.22mg	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	3.22% 0.26mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	48.3% 1.1mg	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	6.52% 45.6mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taco shells, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Taco shells, baked:

• 7 ounces of Navel Oranges have more Vitamin C than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.6 times more Vitamin B6, 2 times more Vitamin B9, 4.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Taco shells, baked:

• 7 ounces of Navel Oranges have 13.4 times more Water than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 2.3 times more Calcium, 2.9 times more Copper, 12.6 times more Iron, 7.5 times more Magnesium, 19.3 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 324 times more Sodium and 20.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.7 times more Sugars and 22.5 times more Fructose than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 9.7 times more Energy, 145.3 times more Fat, 417.9 times more Saturated Fat, 31.6 times more Omega 3, 225.3 times more Omega 6, 5.1 times more Carbohydrate, 3 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein