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

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, popcorn, air-popped (Unsalted): 78.5g

Snacks, popcorn, air-popped (Unsalted) 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 (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	8.5% 1.45g	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	47% 61g	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	56.4% 21.4g	31.2% 12g	38g per day for Men 19-50 years
Protein	11% 6.2g	17% 9.42g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.087% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 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	35.7% 143μg	4.5% 18μg	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	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	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.79% 7.85mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	36.6% 0.33mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	NA	32% 0.74mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	14% 7.77μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.21% 3.14mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.087% 3.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oranges with Peel have 78.8 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Oranges with Peel have 42.4 times more Calcium, 1.8 times more Iron, 3.9 times more Potassium and 121.7 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 300 kcal of Snacks, popcorn, air-popped (Unsalted) contain 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Selenium and 5.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.8 times more Fiber than Snacks, popcorn, air-popped (Unsalted).
• While 300 kcal of Snacks, popcorn, air-popped (Unsalted) contain 6.9 times more Omega 6 and 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) 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 (Unsalted) provide inadequate amounts of Omega 3 in 300 calories.