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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 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.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

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

• Snacks, popcorn, oil-popped, white popcorn, salt added have 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.
• While Raw Valencia Oranges contain 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 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 Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.