Comparing Nutrients in 500 calories Valencia OrangesVS Enriched Tortilla Mix White Wheat Flour

Weight per 500 calories

Valencia Oranges

1020g

Enriched Tortilla Mix White Wheat Flour

124g

Enriched Tortilla Mix White Wheat Flour has 8.3 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Enriched Tortilla Mix White Wheat Flour?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Enriched Tortilla Mix White Wheat Flour

10%

24%

66%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Enriched Tortilla Mix White Wheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.16%3.06g

Fat

13.5%13g

3.06 gvs13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g

Saturated Fat

16%5.06g

0.36 gvs5.06 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.2%0.16g

Omega 3

9.5%0.15g

0.16 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.64%0.45g

Omega 6

10%1.73g

0.45 gvs1.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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93%121g

Carbohydrate

63.8%83g

121 gvs83 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g

Fiber

25.5 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

21.3%12g

10.6 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Valencia Orangesvs Enriched Tortilla Mix White Wheat Flour

13.6%122μg

Vitamin A

RAE, retinol activity equivalents

122 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg

Vitamin B1

75.6%0.91mg

Thiamine

0.89 mgvs0.91 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

47%0.61mg

Riboflavin

0.41 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs7.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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51%2.55mg

Vitamin B5

9.73%0.49mg

Pantothenic acid

2.55 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B6

3.8%0.049mg

Pyridoxine

0.64 mgvs0.049 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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99%398μg

Vitamin B9

42%168μg

Folates and Folic Acid

398 μgvs168 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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550%495mg

Vitamin C

0%0mg

Ascorbic acid

495 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

13.5%2.02mg

Tocopherols and Tocotrienols

NA mgvs2.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.13%1.36μg

Phytomenadione or phylloquinone

NA μgvs1.36 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Enriched Tortilla Mix White Wheat Flour

41%408mg

Calcium

25.3%253mg

408 mgvs253 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

13.7%0.12mg

0.38 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.5%0.92mg

Iron

109%8.7mg

0.92 mgvs8.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg

Magnesium

6.17%26mg

102 mgvs26 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.23mg

Manganese

33%0.76mg

0.23 mgvs0.76 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.8%173mg

Phosphorus

37%259mg

173 mgvs259 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.7%1827mg

Potassium

3.63%123mg

1827 mgvs123 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

55.7%836mg

0 mgvs836 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.57%0.61mg

Zinc

7.2%0.79mg

0.61 mgvs0.79 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%881g

Water

0.34%12.4g

881 gvs12.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Enriched Tortilla Mix White Wheat Flour:

Raw Valencia Oranges have 5.2 times more Vitamin B5, 13 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
While Enriched Tortilla Mix White Wheat Flour contains 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Enriched Tortilla Mix White Wheat Flour have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Valencia Oranges as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Enriched Tortilla Mix White Wheat Flour:

Raw Valencia Oranges have 1.6 times more Calcium, 3.1 times more Copper, 3.9 times more Magnesium, 14.8 times more Potassium and 70.8 times more Water than Enriched Tortilla Mix White Wheat Flour.
While Enriched Tortilla Mix White Wheat Flour contains 9.5 times more Iron, 3.2 times more Manganese, 1.5 times more Phosphorus, more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.5 times more Carbohydrate than Enriched Tortilla Mix White Wheat Flour.
While Enriched Tortilla Mix White Wheat Flour contains 4.3 times more Fat, 14.2 times more Saturated Fat and 3.8 times more Omega 6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Enriched Tortilla Mix White Wheat Flour have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
Both Raw Valencia Oranges as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesEnriched Tortilla Mix White Wheat FlourVS Navel OrangesValencia OrangesVS Wheat SproutsEnriched Tortilla Mix White Wheat FlourVS Wheat Sprouts

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Enriched Tortilla Mix White Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Enriched Tortilla Mix White Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: