Comparing Nutrients in 7 ounces Navel Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	7.6% 2.43g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	75.2% 98g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.3% 5.28g	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	0.082% 0.06g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.95g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	80.5% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.27% 0.056mg	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	58.5% 234μg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tortillas, ready-to-bake or -fry, flour, shelf stable	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	82.4% 6.6mg	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	2.5% 0.058mg	44.5% 1.02mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.74% 64.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Navel Oranges have 2.8 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 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 Raw Navel Oranges.
• Both Navel Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 7 ounces of Navel Oranges have 1.2 times more Potassium and 2.7 times more Water than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 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 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 3.2 times more Sugars and 75 times more Fructose than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 7 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable contain 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 Raw Navel Oranges.
• Both Navel Oranges and Tortillas, ready-to-bake or -fry, flour, shelf stable offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein