Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	17% 490kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	290% 281g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	153% 49g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	456% 7.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	746% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	440% 572g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	263% 100g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	161% 2.1mg	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	98% 390μg	42.5% 170μg	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	539% 485mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	246% 2.2mg	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	11.3% 0.9mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	382% 8.8mg	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	24.3% 170mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	133% 73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	589% 8840mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Valencia Oranges have 12 times more Vitamin A, 2.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Valencia Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Valencia Oranges have 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 6 times more Copper, 30.9 times more Iron, 10.8 times more Magnesium, 38.2 times more Manganese, 14.7 times more Phosphorus, 1.3 times more Potassium, more Sodium and 44 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 10.2 times more Energy, 93.7 times more Fat, 139.7 times more Saturated Fat, 45.6 times more Omega 3, 288.2 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.