Comparing Nutrients in 100 calories Oranges with Peel VS Snacks, popcorn, air-popped (Unsalted)

Weight per 100 calories

• Oranges with Peel: 159g
• Snacks, popcorn, air-popped (Unsalted): 26g

Snacks, popcorn, air-popped (Unsalted) have 6.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	10.4% 3.95g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.029% 0.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.43% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	4.93% 0.064mg	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	12% 47.6μg	1.5% 6.02μg	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	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	11% 111mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	12.2% 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	16% 1.27mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	8.17% 34.3mg	420mg per day for Men 19-50 years
Manganese	NA	10.7% 0.25mg	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	5% 35mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.3% 78.8mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	0.07% 1.05mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.029% 1.07g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Air-popped (Unsalted) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snacks, popcorn, air-popped (Unsalted)?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 100 calories of Oranges with Peel have 78.8 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 100 calories of Oranges with Peel have 42.4 times more Calcium, 1.8 times more Iron, 3.9 times more Potassium and 121.7 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 100 kcal of Snacks, popcorn, air-popped (Unsalted) contain 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Selenium and 5.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.8 times more Fiber than Snacks, popcorn, air-popped (Unsalted).
• While 100 kcal of Snacks, popcorn, air-popped (Unsalted) contain 6.9 times more Omega 6 and 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) provide inadequate amounts of Omega 3 in 100 calories.