Comparing Nutrients in 14 ounces Oranges VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	6.43% 187kcal	58.7% 1703kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	39% 37.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.6% 5.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	224% 291g	130g per day for Men 19-50 years
Sugars	51% 37g	2.96% 2.14g	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	25% 9.53g	148% 56.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	52% 0.67mg	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	29.8% 119μg	17% 67.5μg	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	235% 211mg	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	4.76% 0.71mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	240% 2.16mg	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	4.96% 0.4mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	7.94% 55.6mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Popcorn, microwave, low fat and sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Popcorn, microwave, low fat and sodium:

• 14 ounces of Oranges have 1.8 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B6, 27.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Popcorn, microwave, low fat and sodium:

• 14 ounces of Oranges have 3.6 times more Calcium and 31 times more Water than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 12.1 times more Copper, 22.8 times more Iron, 15.1 times more Magnesium, 18.9 times more Phosphorus, 1.3 times more Potassium, 17.2 times more Selenium, more Sodium and 54.7 times more Zinc than Raw Oranges.
• 14 ounces of Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 14 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 17.3 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 14 oz of Popcorn, microwave, low fat and sodium contain 9.1 times more Energy, 79.2 times more Fat, 94.3 times more Saturated Fat, 35.3 times more Omega 3, 184.2 times more Omega 6, 6.2 times more Carbohydrate, 5.9 times more Fiber and 13.4 times more Protein than Raw Oranges.
• 14 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein