Comparing Nutrients in 14 ounces Snacks, popcorn, home-prepared, oil-popped, unsalted VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Valencia Oranges	Recommended Dietary Allowance
Energy	68.4% 1984kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	115% 112g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	62.6% 20g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	196% 3.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	297% 50.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 231g	36.3% 47g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	NA	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	104% 39.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	19.2% 0.25mg	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	38.7% 155μg	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	1.32% 1.2mg	214% 192mg	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	64.3% 9.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, home-prepared, oil-popped, unsalted	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	16.3% 0.15mg	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	138% 11mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	142% 992mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted vs Valencia Oranges:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin A, 2.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, home-prepared, oil-popped, unsalted vs Valencia Oranges:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 6 times more Copper, 30.9 times more Iron, 10.8 times more Magnesium, 14.7 times more Phosphorus, 1.3 times more Potassium and 44 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, home-prepared, oil-popped, unsalted have 10.2 times more Energy, 93.7 times more Fat, 144.3 times more Saturated Fat, 49.4 times more Omega 3, 289.3 times more Omega 6, 4.9 times more Carbohydrate, 4 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• Both Snacks, popcorn, home-prepared, oil-popped, unsalted as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.