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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	8.62% 250kcal	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	47.3% 61.5g	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	47% 18g	151% 57.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.36% 13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Snacks, popcorn, air-popped:

• 14 ounces of Oranges with Peel have more Vitamin C than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Oranges with Peel have 10 times more Calcium and 24.8 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 4.6 times more Copper, 4 times more Iron, 10.3 times more Magnesium, 16.3 times more Phosphorus, 1.7 times more Potassium and 28 times more Zinc than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped contain 6.1 times more Energy, 15.1 times more Fat, 3.4 times more Omega 3, 51.4 times more Omega 6, 5 times more Carbohydrate, 3.2 times more Fiber and 10 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6