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

Weight per 300 calories

• Snacks, popcorn, air-popped: 77.5g
• Florida Oranges: 652g

Snacks, popcorn, air-popped have 8.4 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	82.2% 59.6g	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	0.075% 0.054g	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	% 0.054g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	29.6% 11.2g	41% 15.7g	38g per day for Men 19-50 years
Protein	18% 10g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.86% 7.75μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.081mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.95% 0.064mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.36% 0.12mg	25.6% 0.33mg	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	6% 24μg	27.7% 111μg	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	0% 0mg	326% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.22mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.78% 0.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Calcium	0.54% 5.43mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	22.6% 0.2mg	28.3% 0.25mg	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	31% 2.47mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	6.8% 0.16mg	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	39.6% 278mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.07% 2.57g	15.4% 568g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Raw Florida Oranges contain 9.3 times more Vitamin A, 8.1 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin E than Snacks, popcorn, air-popped.
• 300 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Snacks, popcorn, air-popped have 4.2 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 3.5 times more Phosphorus and 4.6 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 51.7 times more Calcium, 1.3 times more Copper, 4.3 times more Potassium and 220.8 times more Water than Snacks, popcorn, air-popped.
• 300 calories of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• 300 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, popcorn, air-popped have 8.7 times more Omega 6 and 2.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 88.4 times more Sugars and 1.4 times more Fiber than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 300 calories.