Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	6.7% 194kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	237% 309g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	% 2.86g	g per day for Men 19-50 years
Fiber	26% 9.92g	151% 57.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	48% 0.62mg	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	38.7% 155μg	30.8% 123μg	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	214% 192mg	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	NA	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	116% 1.04mg	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	4.47% 0.36mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	192% 4.4mg	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	9.64% 67.5mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, popcorn, air-popped:

• 14 ounces of Valencia Oranges have 1.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 2.1 times more Vitamin B2, 8.4 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, popcorn, air-popped provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Snacks, popcorn, air-popped:

• 14 ounces of Valencia Oranges have 5.7 times more Calcium and 26 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 7.1 times more Copper, 35.4 times more Iron, 14.4 times more Magnesium, 48.4 times more Manganese, 21.1 times more Phosphorus, 1.8 times more Potassium and 51.3 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped contain 7.9 times more Energy, 15.1 times more Fat, 3.4 times more Omega 3, 51.4 times more Omega 6, 6.5 times more Carbohydrate, 5.8 times more Fiber and 12.4 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein