Comparing Nutrients in 300 calories Oranges with Peel VS Popcorn, sugar syrup/caramel, fat-free

Weight per 300 calories

• Oranges with Peel: 476g
• Popcorn, sugar syrup/caramel, fat-free: 78.7g

Popcorn, sugar syrup/caramel, fat-free has 6 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.26% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	70.2% 51g	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	56.4% 21.4g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	11% 6.2g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.17% 1.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.85% 0.037mg	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	35.7% 143μg	0.79% 3.15μg	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	376% 338mg	0% 0mg	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	0.68% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	12.2% 0.11mg	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	47.6% 3.8mg	7.87% 0.63mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	5.06% 21.3mg	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	15% 105mg	6.2% 43.3mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.13% 4.72g	3700g per day for Men 19-50 years

Oranges With Peel VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Oranges with Peel have 39.3 times more Vitamin A, 15.9 times more Vitamin B1, 5.2 times more Vitamin B2, 8.8 times more Vitamin B3, 12 times more Vitamin B6, 45.4 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Popcorn, sugar syrup/caramel, fat-free:

• 300 calories of Oranges with Peel have 23.5 times more Calcium, 2.5 times more Copper, 6 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 10.8 times more Potassium and 83 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 300 kcal of Popcorn, sugar syrup/caramel, fat-free contain 23.6 times more Sodium than Raw Oranges with Peel .
• 300 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 10.9 times more Fiber and 3.9 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Oranges with Peel and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.