Comparing Nutrients in 1 pound Oranges VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	7.35% 213kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	248% 322g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.26g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.7% 0.19mg	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	34% 136μg	164% 658μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	0.5% 0.45mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	86% 0.78mg	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	5.67% 0.45mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	146% 3.36mg	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	9.07% 63.5mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	310% 171μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Popovers, dry mix, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges versus 1 lb of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges vs Popovers, dry mix, enriched:

• 1 pound of Oranges has 1.4 times more Vitamin B6 and 532 times more Vitamin C than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 4.9 times more Vitamin B1, 3.7 times more Vitamin B2, 12 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 pound of Popovers, dry mix, enriched have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges vs Popovers, dry mix, enriched:

• 1 pound of Oranges has 1.3 times more Calcium, 1.8 times more Potassium and 7.4 times more Water than Popovers, dry mix, enriched.
• While 1 lb of Popovers, dry mix, enriched contains 3.8 times more Copper, 29.7 times more Iron, 2.5 times more Magnesium, 29.6 times more Manganese, 7.1 times more Phosphorus, 75.2 times more Selenium, more Sodium and 12.6 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Popovers, dry mix, enriched contains 7.9 times more Energy, 35.8 times more Fat, 65.5 times more Saturated Fat, 5.6 times more Omega 3, 43.6 times more Omega 6, 6 times more Carbohydrate and 11.1 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein