Comparing Nutrients in 1 pound Oranges with Peel VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Oranges with Peel	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	9.85% 286kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	248% 322g	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	53.7% 20.4g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	29.5% 4.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	28.3% 113μg	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	358% 322mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Oranges with Peel	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	31.8% 318mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	87.7% 0.79mg	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	45.4% 3.63mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10% 373g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Popovers, dry mix, unenriched per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Popovers, dry mix, unenriched:

• 1 pound of Oranges with Peel has 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and 710 times more Vitamin C than Popovers, dry mix, unenriched.
• While 1 lb of Popovers, dry mix, unenriched contains 2.1 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Popovers, dry mix, unenriched provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12
• 1 pound of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Popovers, dry mix, unenriched:

• 1 pound of Oranges with Peel has 2.2 times more Calcium, 2 times more Potassium and 7 times more Water than Popovers, dry mix, unenriched.
• While 1 lb of Popovers, dry mix, unenriched contains 3.1 times more Copper, 1.8 times more Magnesium, 4.5 times more Phosphorus, 453 times more Sodium and 8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Popovers, dry mix, unenriched contain similar levels of Iron per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Popovers, dry mix, unenriched contains 5.9 times more Energy, 14.3 times more Fat, 28.1 times more Saturated Fat, 2.4 times more Omega 3, 17.8 times more Omega 6, 4.6 times more Carbohydrate and 8 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6