Comparing Nutrients in 300 calories Snacks, popcorn, oil-popped, white popcorn, salt added VS Oranges with Peel

Weight per 300 calories

• Snacks, popcorn, oil-popped, white popcorn, salt added: 60g
• Oranges with Peel: 476g

Snacks, popcorn, oil-popped, white popcorn, salt added have 7.9 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Snacks, popcorn, oil-popped, white popcorn, salt added or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	9.17% 2.93g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	44.8% 7.6g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	56.8% 74g	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	15.8% 6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.067% 0.6μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.08mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.65% 0.13mg	34% 0.44mg	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	2.55% 10μg	35.7% 143μg	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	0.2% 0.18mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Snacks, popcorn, oil-popped, white popcorn, salt added	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	30% 0.27mg	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	21% 1.67mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15.4% 64.8mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	NA	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	21.4% 150mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	7.96% 4.38μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	35.4% 530mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.045% 1.68g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, popcorn, oil-popped, white popcorn, salt added vs Oranges with Peel :

• Raw Oranges with Peel contain 103.2 times more Vitamin A, 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 8.6 times more Vitamin B5, 3.5 times more Vitamin B6, 14 times more Vitamin B9 and 1878.3 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, oil-popped, white popcorn, salt added vs Oranges with Peel :

• Snacks, popcorn, oil-popped, white popcorn, salt added have 1.4 times more Phosphorus, 1.3 times more Selenium, 55.7 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 55.6 times more Calcium, 2 times more Copper, 2.3 times more Iron, 6.9 times more Potassium and 233.3 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Raw Oranges with Peel have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, popcorn, oil-popped, white popcorn, salt added have 11.8 times more Fat, 17.6 times more Saturated Fat, 5.7 times more Omega 3 and 36.3 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.2 times more Carbohydrate and 3.6 times more Fiber than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Raw Oranges with Peel have similar amounts of Energy and Protein per 300 kcal.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.