Comparing Nutrients in 14 ounces Oranges VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	6.43% 187kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	522% 88.7g	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	138% 179g	130g per day for Men 19-50 years
Sugars	51% 37g	2.5% 1.83g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	25% 9.53g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	16% 159mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	109% 2.5mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Oranges have 1.4 times more Vitamin A and 177.3 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B6, 13.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Oranges have 10 times more Calcium and 72.3 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.6 times more Copper, 19.8 times more Iron, 7.9 times more Magnesium, 25.2 times more Manganese, 14.2 times more Phosphorus, 4.4 times more Selenium, more Sodium and 44.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 20.3 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 12.4 times more Energy, 362.9 times more Fat, 454.7 times more Saturated Fat, 121.9 times more Omega 3, 1241.1 times more Omega 6, 3.8 times more Carbohydrate, 3.4 times more Fiber and 7.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.