Comparing Nutrients in 1 kilogram Popcorn, microwave, low fat and sodium VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Navel Oranges	Recommended Dietary Allowance
Energy	148% 4290kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	96% 125g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	374% 142g	58% 22g	38g per day for Men 19-50 years
Protein	225% 126g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	60.8% 0.79mg	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	42.5% 170μg	85% 340μg	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	0% 0mg	657% 591mg	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	334% 50mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Navel Oranges	Recommended Dietary Allowance
Calcium	11% 110mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	43.3% 0.39mg	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	285% 23mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	377% 2640mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, low fat and sodium vs Navel Oranges:

• Popcorn, microwave, low fat and sodium has 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B6, 33.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin A, 2 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Popcorn, microwave, low fat and sodium vs Navel Oranges:

• Popcorn, microwave, low fat and sodium has 14 times more Copper, 17.5 times more Iron, 13.7 times more Magnesium, 11.5 times more Phosphorus, 1.5 times more Potassium, more Selenium, 490 times more Sodium and 47.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium and 30.7 times more Water than Popcorn, microwave, low fat and sodium.

Comparison of macro-nutrients per 1 kilogram:

• Popcorn, microwave, low fat and sodium has 8.8 times more Energy, 63.3 times more Fat, 83.2 times more Saturated Fat, 27.4 times more Omega 3, 144.1 times more Omega 6, 5.9 times more Carbohydrate, 6.5 times more Fiber and 13.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 15.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.