Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, popcorn, microwave, 94% fat free

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, popcorn, microwave, 94% fat free: 74.6g

Snacks, popcorn, microwave, 94% fat free have 6.4 times more energy per unit of mass than Raw Oranges with Peel , which is very 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, microwave, 94% fat free?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, microwave, 94% 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	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.76% 0.88g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	9.5% 1.6g	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	43.7% 56.7g	130g per day for Men 19-50 years
Sugars	NA	0.67% 0.49g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.49g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	26.7% 10g	38g per day for Men 19-50 years
Protein	11% 6.2g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	1.08% 9.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.67% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.8% 1.57mg	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	12% 0.16mg	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	3.36% 13.4μg	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	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	21.7% 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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	NA	35.2% 0.81mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.36% 5.15μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.085% 3.15g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Microwave, 94% Fat Free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, popcorn, microwave, 94% fat free?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, popcorn, microwave, 94% fat free:

• 300 calories of Oranges with Peel have 6.4 times more Vitamin A, 9.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, microwave, 94% fat free.
• 300 calories of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, popcorn, microwave, 94% fat free:

• 300 calories of Oranges with Peel have 31.9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 4.4 times more Potassium and 124.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 300 kcal of Snacks, popcorn, microwave, 94% fat free contain 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.5 times more Selenium, 44.7 times more Sodium and 4 times more Zinc than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.3 times more Carbohydrate and 2.1 times more Fiber than Snacks, popcorn, microwave, 94% fat free.
• While 300 kcal of Snacks, popcorn, microwave, 94% fat free contain 7.7 times more Omega 6 and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, microwave, 94% fat free 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, microwave, 94% fat free provide inadequate amounts of Omega 3 in 300 calories.