Comparing Nutrients in 500 calories Oranges with Peel VS Snacks, popcorn, air-popped (Unsalted)

Weight per 500 calories

• Oranges with Peel: 794g
• Snacks, popcorn, air-popped (Unsalted): 131g

Snacks, popcorn, air-popped (Unsalted) have 6.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, popcorn, air-popped (Unsalted)?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	78.4% 102g	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	94% 35.7g	52% 19.8g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.15% 1.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	24.7% 0.32mg	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	59.5% 238μg	7.53% 30μg	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	626% 563mg	0% 0mg	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

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	61% 0.55mg	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	79.4% 6.35mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	NA	53.7% 1.23mg	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	25% 175mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.15% 5.37g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Air-popped (Unsalted) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, popcorn, air-popped (Unsalted)?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Oranges with Peel have 78.8 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B3, 4.8 times more Vitamin B5, 2.3 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 500 calories of Oranges with Peel have 42.4 times more Calcium, 1.8 times more Iron, 3.9 times more Potassium and 121.7 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.3 times more Selenium and 5.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.2 times more Carbohydrate and 1.8 times more Fiber than Snacks, popcorn, air-popped (Unsalted).
• While 500 kcal of Snacks, popcorn, air-popped (Unsalted) contain 6.9 times more Omega 6 and 1.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, air-popped (Unsalted) offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) provide inadequate amounts of Omega 3 in 500 calories.