Comparing Nutrients in 100 grams 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	1.7% 49kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	22.5% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	17.8% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	49% 63.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.07% 1.5g	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	3.1% 2.25g	0.14% 0.1g	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	% 1.97g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 1g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	15.6% 0.2mg	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	8.5% 34μg	17.3% 69μg	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	65.7% 59mg	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	1% 0.15mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.17% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Taco shells, baked	Recommended Dietary Allowance
Calcium	4.3% 43mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	12.6% 0.11mg	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	1.63% 0.13mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	19.8% 83mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	24.3% 0.56mg	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	3.3% 23mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.17% 6.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Taco shells, baked per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Taco shells, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Taco shells, baked:

• 100 grams of Navel Oranges have more Vitamin C than Taco shells, baked.
• While 100 g 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.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Taco shells, baked:

• 100 grams of Navel Oranges have 13.4 times more Water than Taco shells, baked.
• While 100 g 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.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 5.7 times more Sugars and 22.5 times more Fructose than Taco shells, baked.
• While 100 g 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.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein