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

Weight per 300 calories

• Snacks, popcorn, air-popped (Unsalted): 78.5g
• Oranges: 638g

Snacks, popcorn, air-popped (Unsalted) have 8.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, air-popped (Unsalted) or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, popcorn, air-popped (Unsalted)	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.95% 0.047g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	31.2% 12g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	17% 9.42g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped (Unsalted)	Oranges	Recommended Dietary Allowance
Vitamin A	0.087% 0.79μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.54% 1.53mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.5% 0.38mg	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	4.5% 18μg	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped (Unsalted)	Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.85mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	32% 0.29mg	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	26% 2.1mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	6.94% 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	33.7% 236mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	14% 7.77μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain 89.4 times more Vitamin A, 3.5 times more Vitamin B1, 4.8 times more Vitamin B5, 2 times more Vitamin B6, 10.6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Snacks, popcorn, air-popped (Unsalted) have 3.3 times more Iron, 1.6 times more Magnesium, 4.6 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Selenium and 6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 32.5 times more Calcium, 4.9 times more Potassium and 172 times more Water than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, air-popped (Unsalted) have 4.3 times more Fat, 12.6 times more Omega 6 and 1.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Snacks, popcorn, air-popped (Unsalted).
• Both Snacks, popcorn, air-popped (Unsalted) and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Snacks, popcorn, air-popped (Unsalted) as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.