Comparing Nutrients in 1 pound Popcorn, sugar syrup/caramel, fat-free VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Oranges with Peel	Recommended Dietary Allowance
Energy	59.6% 1728kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	314% 409g	54% 70.3g	130g per day for Men 19-50 years
Sugars	405% 293g	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	30% 11.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	32.4% 0.42mg	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	4.54% 18μg	34% 136μg	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	358% 322mg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	35.6% 249mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	86.5% 1297mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.74% 27.2g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Popcorn, sugar syrup/caramel, fat-free versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Popcorn, sugar syrup/caramel, fat-free vs Oranges with Peel :

• 1 lb of Raw Oranges with Peel contains 2.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Oranges with Peel provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B9 and Vitamin C
• Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Popcorn, sugar syrup/caramel, fat-free vs Oranges with Peel :

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 2.5 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 5.1 times more Selenium, 143 times more Sodium and 5.6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.9 times more Calcium, 1.8 times more Potassium and 13.7 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Oranges with Peel contain similar levels of Iron per one pound.
• 1 pound of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Popcorn, sugar syrup/caramel, fat-free has 6 times more Energy, 2.9 times more Omega 3, 13.4 times more Omega 6, 5.8 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Fiber than Popcorn, sugar syrup/caramel, fat-free.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6