Comparing Nutrients in 500 calories Navel Oranges VS Popcorn, sugar syrup/caramel, fat-free

Weight per 500 calories

• Navel Oranges: 1020g
• Popcorn, sugar syrup/caramel, fat-free: 131g

Popcorn, sugar syrup/caramel, fat-free has 7.8 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Popcorn, sugar syrup/caramel, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Navel Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	3.77% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	91% 118g	130g per day for Men 19-50 years
Sugars	120% 86.7g	117% 85g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	8.63% 3.3g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	4.7% 2.62g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.29% 2.62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	4.74% 0.062mg	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	86.7% 347μg	1.3% 5.25μg	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	670% 603mg	0% 0mg	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	10.2% 1.53mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.98% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	44% 439mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	20.4% 0.18mg	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	16.6% 1.33mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	4.25% 144mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.21% 7.87g	3700g per day for Men 19-50 years

Navel Oranges VS Popcorn, Sugar Syrup/caramel, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Popcorn, sugar syrup/caramel, fat-free?

Lets compare vitamin content per 500 calories of Navel Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• 500 calories of Navel Oranges have 46.7 times more Vitamin A, 13.9 times more Vitamin B1, 6.8 times more Vitamin B2, 9.7 times more Vitamin B3, 13.1 times more Vitamin B6, 66.1 times more Vitamin B9, more Vitamin C and 9 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• 500 calories of Navel Oranges have 18.6 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 3.3 times more Phosphorus, 11.7 times more Potassium and 111.4 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 500 kcal of Popcorn, sugar syrup/caramel, fat-free contain 36.8 times more Sodium than Raw Navel Oranges.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 6.8 times more Fiber and 3.5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• Both Navel Oranges and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Fiber and Protein
• Both Raw Navel Oranges as well as Popcorn, sugar syrup/caramel, fat-free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.