Comparing Nutrients in 7 ounces Oranges with Peel VS Taco shells, baked

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Taco shells, baked	Recommended Dietary Allowance
Energy	4.3% 125kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	44.6% 43.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	44% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	35.2% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	35% 13.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Taco shells, baked	Recommended Dietary Allowance
Calcium	14% 139mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.34% 12.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Taco shells, baked:

• 7 ounces of Oranges with Peel have more Vitamin C than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 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 Raw Oranges with Peel .
• 7 ounces of Taco shells, baked have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Taco shells, baked have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 12.9 times more Water than Taco shells, baked.
• While 7 oz of Taco shells, baked contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Taco shells, baked contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Taco shells, baked contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6