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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, popcorn, air-popped	Oranges with Peel	Recommended Dietary Allowance
Energy	133% 3870kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	598% 778g	119% 155g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	382% 145g	118% 45g	38g per day for Men 19-50 years
Protein	231% 129g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11% 100μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.7% 1.04mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Oranges with Peel	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	484% 11mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	280% 31mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.9% 33.2g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Snacks, popcorn, air-popped has 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Snacks, popcorn, air-popped has 4.6 times more Copper, 4 times more Iron, 10.3 times more Magnesium, 16.3 times more Phosphorus, 1.7 times more Potassium and 28 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 10 times more Calcium and 24.8 times more Water than Snacks, popcorn, air-popped.
• 1 kilogram of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Snacks, popcorn, air-popped as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, popcorn, air-popped has 6.1 times more Energy, 15.1 times more Fat, 3.4 times more Omega 3, 51.4 times more Omega 6, 5 times more Carbohydrate, 3.2 times more Fiber and 10 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6