Comparing Nutrients in 300 calories Popovers, dry mix, enriched VS Valencia Oranges

Weight per 300 calories

• Popovers, dry mix, enriched: 81g
• Valencia Oranges: 612g

Popovers, dry mix, enriched have 7.6 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Popovers, dry mix, enriched or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.48g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	56% 72.8g	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	NA	40.3% 15.3g	38g per day for Men 19-50 years
Protein	15% 8.4g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.76% 0.39mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	29.7% 0.39mg	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	29.3% 117μg	59.7% 239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.7% 0.065μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.09% 0.081mg	330% 297mg	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	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

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	25% 0.23mg	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	30% 2.4mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20.2mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	6.12% 0.14mg	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	11.6% 81mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.38% 81mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	NA	55μg per day for Men 19-50 years
Sodium	49% 733mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.47% 0.71mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.46g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Popovers, dry mix, enriched vs Valencia Oranges:

• Popovers, dry mix, enriched have 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B5, 11.4 times more Vitamin B6, 2 times more Vitamin B9 and 3672.1 times more Vitamin C than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Popovers, dry mix, enriched vs Valencia Oranges:

• Popovers, dry mix, enriched have 4.4 times more Iron, 4.3 times more Manganese, more Sodium and 1.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.5 times more Calcium, 1.6 times more Copper, 3 times more Magnesium, 1.3 times more Phosphorus, 13.6 times more Potassium and 55.9 times more Water than Popovers, dry mix, enriched.

Comparison of macro-nutrients per 300 calories:

• Popovers, dry mix, enriched have 1.9 times more Fat, 2.4 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Omega 3 and 1.3 times more Carbohydrate than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Popovers, dry mix, enriched as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.