Comparing Nutrients in 300 calories Oranges with Peel VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Weight per 300 calories

• Oranges with Peel: 476g
• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 51.5g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 9.3 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, oil-popped, microwave, regular flavor, no trans fat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	67.6% 11.5g	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	18% 23g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	0.05% 0.036g	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	% 0.036g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	2.37% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.3% 0.056mg	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	3.2% 13μg	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	0.17% 0.15mg	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	8.34% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.21% 2.06mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.081% 3.24μg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	9.68% 40.7mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	2.75% 94mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	31% 468mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.017% 0.62g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Oil-popped, Microwave, Regular Flavor, No Trans Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 300 calories of Oranges with Peel have 15 times more Vitamin A, 6.9 times more Vitamin B1, 8.1 times more Vitamin B2, 3.9 times more Vitamin B3, 13.3 times more Vitamin B5, 7.9 times more Vitamin B6, 11.1 times more Vitamin B9 and 2190.1 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• 300 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 300 calories of Oranges with Peel have 161.9 times more Calcium, 3.3 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 10 times more Potassium, 2.9 times more Selenium and 634.7 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 300 kcal of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 49.1 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 3.2 times more Carbohydrate, 5.1 times more Fiber and 1.7 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 300 kcal of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 15.7 times more Fat, 21.1 times more Saturated Fat, 5.8 times more Omega 3 and 54.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6