Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat FlourVS Valencia Oranges

Weight per 500 calories

Enriched Tortilla Mix White Wheat Flour

124g

Valencia Oranges

1020g

Enriched Tortilla Mix White Wheat Flour has 8.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Enriched Tortilla Mix White Wheat Flour

10%

24%

66%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Enriched Tortilla Mix White Wheat Flourvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

13.5%13g

Fat

3.16%3.06g

13 gvs3.06 g

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

Find Cereals rich in Fat

16%5.06g

Saturated Fat

1.1%0.36g

5.06 gvs0.36 g

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

Find Cereals rich in Saturated Fat

9.5%0.15g

Omega 3

10.2%0.16g

0.15 gvs0.16 g

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

Find Cereals rich in Omega 3

10%1.73g

Omega 6

2.64%0.45g

1.73 gvs0.45 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

63.8%83g

Carbohydrate

93%121g

83 gvs121 g

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

Find Cereals rich in Carbohydrate

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 .

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Cereals rich in Sucrose

Fiber

67%25.5g

NA gvs25.5 g

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

Find Cereals rich in Fiber

21.3%12g

Protein

19%10.6g

12 gvs10.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Tortilla Mix White Wheat Flourvs Valencia Oranges

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

75.6%0.91mg

Vitamin B1

74%0.89mg

Thiamine

0.91 mgvs0.89 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

47%0.61mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.61 mgvs0.41 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

45%7.2mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

7.2 mgvs2.8 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.73%0.49mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.49 mgvs2.55 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.8%0.049mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.049 mgvs0.64 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

42%168μg

Vitamin B9

99%398μg

Folates and Folic Acid

168 μgvs398 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

13.5%2.02mg

Vitamin E

Tocopherols and Tocotrienols

2.02 mgvsNA mg

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

Find Cereals rich in Vitamin E

1.13%1.36μg

Vitamin K

Phytomenadione or phylloquinone

1.36 μgvsNA μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched Tortilla Mix White Wheat Flourvs Valencia Oranges

25.3%253mg

Calcium

41%408mg

253 mgvs408 mg

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

Find Cereals rich in Calcium

13.7%0.12mg

Copper

42%0.38mg

0.12 mgvs0.38 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

109%8.7mg

Iron

11.5%0.92mg

8.7 mgvs0.92 mg

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

Find Cereals rich in Iron

6.17%26mg

Magnesium

24.3%102mg

26 mgvs102 mg

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

Find Cereals rich in Magnesium

33%0.76mg

Manganese

10.2%0.23mg

0.76 mgvs0.23 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

37%259mg

Phosphorus

24.8%173mg

259 mgvs173 mg

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

Find Cereals rich in Phosphorus

3.63%123mg

Potassium

53.7%1827mg

123 mgvs1827 mg

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

Find Cereals rich in Potassium

Selenium

NA μgvsNA μg

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

Find Cereals rich in Selenium

55.7%836mg

Sodium

0%0mg

836 mgvs0 mg

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

Find Cereals rich in Sodium

7.2%0.79mg

Zinc

5.57%0.61mg

0.79 mgvs0.61 mg

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

Find Cereals rich in Zinc

0.34%12.4g

Water

24%881g

12.4 gvs881 g

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

Find Cereals rich in Water

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

Enriched Tortilla Mix White Wheat Flour has 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 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.
Both Enriched Tortilla Mix White Wheat Flour and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Enriched Tortilla Mix White Wheat Flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Enriched Tortilla Mix White Wheat Flour has 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.
While Raw Valencia Oranges contain 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.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Enriched Tortilla Mix White Wheat FlourVS Wheat SproutsValencia OrangesVS Wheat SproutsEnriched Tortilla Mix White Wheat FlourVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Enriched Tortilla Mix White Wheat FlourVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: