Comparing Nutrients in 1 pound Navel Oranges VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Navel Oranges	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	7.66% 222kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	265% 345g	130g per day for Men 19-50 years
Sugars	53% 38.6g	4.07% 2.95g	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	14% 10.2g	0% 0g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 2.95g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	162% 61.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	87% 48.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	59.5% 9.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	73.3% 0.95mg	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	38.6% 154μg	20.4% 81.6μg	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	298% 268mg	0% 0mg	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	4.54% 0.68mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	132% 1.2mg	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	7.37% 0.59mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	214% 4.92mg	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	15% 104mg	197% 1379mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Snacks, popcorn, microwave, 94% fat free:

• Raw Navel Oranges have 1.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin A and Vitamin B1 per 1 lb.
• Both Raw Navel Oranges as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Snacks, popcorn, microwave, 94% fat free:

• Raw Navel Oranges have 3.1 times more Calcium and 20.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 6.7 times more Copper, 22.1 times more Iron, 11.3 times more Magnesium, 37.4 times more Manganese, 13.2 times more Phosphorus, 1.7 times more Potassium, more Selenium, 571 times more Sodium and 35 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 13.1 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 8.2 times more Energy, 40.7 times more Fat, 69.6 times more Saturated Fat, 6.1 times more Omega 3, 94 times more Omega 6, 6.1 times more Carbohydrate, 6.2 times more Fiber and 11.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.