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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	21.7% 630kcal	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	119% 155g	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	118% 45g	263% 100g	38g per day for Men 19-50 years
Protein	23.2% 13g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	589% 8840mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, popcorn, oil-popped, white popcorn, salt added per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has 1.8 times more Vitamin B9 and 236.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 7 times more Calcium and 29.4 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains 3.9 times more Copper, 3.5 times more Iron, 7.7 times more Magnesium, 11.4 times more Phosphorus, 10.4 times more Selenium, 442 times more Sodium and 24 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, popcorn, oil-popped, white popcorn, salt added contains 7.9 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, 3.7 times more Carbohydrate, 2.2 times more Fiber and 6.9 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6