Comparing Nutrients in 1 kilogram Snacks, popcorn, air-popped VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, popcorn, air-popped	Navel Oranges	Recommended Dietary Allowance
Energy	133% 3870kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	598% 778g	96% 125g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 7.2g	% 42.8g	g per day for Men 19-50 years
Fiber	382% 145g	58% 22g	38g per day for Men 19-50 years
Protein	231% 129g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Navel Oranges	Recommended Dietary Allowance
Vitamin A	11% 100μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	77.5% 310μg	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	19.3% 2.9mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Navel Oranges	Recommended Dietary Allowance
Calcium	7% 70mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	399% 32mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	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	511% 3580mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, popcorn, air-popped vs Navel Oranges:

• Snacks, popcorn, air-popped have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B9 per 1 kg.
• Both Snacks, popcorn, air-popped as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, popcorn, air-popped vs Navel Oranges:

• Snacks, popcorn, air-popped have 6.7 times more Copper, 24.5 times more Iron, 13.1 times more Magnesium, 38.4 times more Manganese, 15.6 times more Phosphorus, 2 times more Potassium and 38.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 6.1 times more Calcium and 25.9 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Navel Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, air-popped have 7.9 times more Energy, 30.3 times more Fat, 37.5 times more Saturated Fat, 6 times more Omega 3, 98.4 times more Omega 6, 6.2 times more Carbohydrate, 6.6 times more Fiber and 14.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.8 times more Sugars and 32.1 times more Fructose than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.