Comparing Nutrients in 14 ounces Florida Oranges VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Florida Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	6.3% 183kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	275% 357g	130g per day for Men 19-50 years
Sugars	50% 36.3g	354% 257g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	8.5% 1.36mg	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	15.6% 0.2mg	14.3% 0.19mg	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	17% 67.5μg	3.97% 16μg	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	198% 179mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.7% 0.56mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Florida Oranges have 2.6 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.5 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Florida Oranges have 2.4 times more Calcium, 1.5 times more Potassium and 14.5 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 3.6 times more Copper, 8.9 times more Iron, 2.7 times more Magnesium, 4.6 times more Phosphorus, 7.2 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 8.3 times more Energy, 4.2 times more Omega 3, 19 times more Omega 6, 7.8 times more Carbohydrate, 7.1 times more Sugars and 2.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein