Comparing Nutrients in 100 grams 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	1.7% 49kcal	10.2% 297kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	7.8% 7.6g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	3.83% 1.23g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	10.4% 1.76g	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	38% 49.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.67% 2.66g	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	0.041% 0.03g	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	% 0.09g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.48g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	14.3% 8g	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	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	40.6% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.66% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.15% 0.028mg	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	29.5% 118μg	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	5.73% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	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	4.3% 43mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	22.4% 0.52mg	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	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.88% 32.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tortillas, ready-to-bake or -fry, flour, shelf stable per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g 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 100 grams of Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Tortillas, ready-to-bake or -fry, flour, shelf stable:

• 100 grams 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 100 g 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.
• 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 3.2 times more Sugars and 75 times more Fructose than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• While 100 g 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 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein