Comparing Nutrients in 14 ounces Valencia Oranges VS Snacks, popcorn, caramel-coated, with peanuts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, caramel-coated, with peanuts	6%	17%	77%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Energy	6.7% 194kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	75% 12.7g	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	246% 320g	130g per day for Men 19-50 years
Sugars	NA	248% 180g	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	26% 9.92g	39.7% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	49.4% 7.9mg	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	19.2% 0.25mg	56.5% 0.73mg	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	16% 63.5μg	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	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, popcorn, caramel-coated, with peanuts	Recommended Dietary Allowance
Calcium	16% 159mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	131% 1.18mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	132% 3.03mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, popcorn, caramel-coated, with peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Snacks, popcorn, caramel-coated, with peanuts:

• 14 ounces of Valencia Oranges have 1.7 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, with peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, with peanuts contain 3.2 times more Vitamin B2, 7.3 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, popcorn, caramel-coated, with peanuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Snacks, popcorn, caramel-coated, with peanuts have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, popcorn, caramel-coated, with peanuts 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, caramel-coated, with peanuts:

• 14 ounces of Valencia Oranges have 26.2 times more Water than Snacks, popcorn, caramel-coated, with peanuts.
• While 14 oz of Snacks, popcorn, caramel-coated, with peanuts contain 1.7 times more Calcium, 8 times more Copper, 43.4 times more Iron, 8 times more Magnesium, 33.2 times more Manganese, 7.5 times more Phosphorus, 2 times more Potassium, more Sodium and 20.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, caramel-coated, with peanuts contain 8.2 times more Energy, 26 times more Fat, 29.7 times more Saturated Fat, 3.8 times more Omega 3, 73 times more Omega 6, 6.8 times more Carbohydrate, 1.5 times more Fiber and 6.2 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein