Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, popcorn, air-popped

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, popcorn, air-popped: 77.5g

Snacks, popcorn, air-popped have 6.1 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 Snacks, popcorn, air-popped?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	10.3% 1.75g	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	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	0.075% 0.054g	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	% 0.054g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	29.6% 11.2g	38g per day for Men 19-50 years
Protein	11% 6.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.86% 7.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	6.7% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.36% 0.12mg	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	6% 24μg	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	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.78% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.54% 5.43mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	22.6% 0.2mg	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	47.6% 3.8mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	NA	37.5% 0.86mg	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	39.6% 278mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.41% 6.2mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.07% 2.57g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Air-popped Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, popcorn, air-popped?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, popcorn, air-popped:

• 300 calories of Oranges with Peel have 8 times more Vitamin A, 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 4 times more Vitamin B5, 3.6 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped.
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, popcorn, air-popped:

• 300 calories of Oranges with Peel have 61.4 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 3.7 times more Potassium, more Selenium and 152.3 times more Water than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain 1.7 times more Magnesium, 2.6 times more Phosphorus and 4.6 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.9 times more Fiber than Snacks, popcorn, air-popped.
• While 300 kcal of Snacks, popcorn, air-popped contain 8.4 times more Omega 6 and 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped provide inadequate amounts of Omega 3 in 300 calories.