Comparing Nutrients in 100 calories Oranges with Peel VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 100 calories

• Oranges with Peel: 159g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 17g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 9.3 times more energy per unit of mass than Raw Oranges with Peel , which is very 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, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.7% 7.47g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	9.14% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	22.5% 3.83g	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	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	NA	0.11% 0.079g	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	0.017% 0.012g	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	% 0.012g	g per day for Men 19-50 years
Sucrose	NA	% 0.053g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0.15% 1.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.75% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.3% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	0.79% 0.039mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	1.44% 0.019mg	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	1.07% 4.3μg	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	0.057% 0.051mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	11% 111mg	0.069% 0.69mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	3.1% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.027% 1.1μg	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	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	3.23% 13.6mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	4.88% 34mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.92% 31.2mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0.69% 0.38μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.83% 0.53mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.006% 0.21g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Oil-popped, Microwave, Regular Flavor, No Trans Fat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 100 calories of Oranges with Peel have 15 times more Vitamin A, 6.9 times more Vitamin B1, 8.1 times more Vitamin B2, 3.9 times more Vitamin B3, 13.3 times more Vitamin B5, 7.9 times more Vitamin B6, 11.1 times more Vitamin B9 and 2190.1 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 100 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 100 calories of Oranges with Peel have 161.9 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 10 times more Potassium, 2.9 times more Selenium and 634.7 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 100 kcal of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 49.1 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Phosphorus per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 3.2 times more Carbohydrate, 5.1 times more Fiber and 1.7 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 100 kcal of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 15.7 times more Fat, 21.1 times more Saturated Fat, 5.8 times more Omega 3 and 54.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6