Comparing Nutrients in 500 calories Oranges with Peel VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Weight per 500 calories

• Oranges with Peel: 794g
• Snacks, popcorn, home-prepared, oil-popped, unsalted: 100g

Snacks, popcorn, home-prepared, oil-popped, unsalted have 7.9 times more energy per unit of mass than Raw Oranges with Peel , which is very 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, home-prepared, oil-popped, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, home-prepared, oil-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	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	75% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	16% 0.21mg	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	4.25% 17μg	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	0.33% 0.3mg	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	16% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	55.6% 556mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	24.6% 0.22mg	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	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.076% 2.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Snacks, Popcorn, Home-prepared, Oil-popped, Unsalted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Snacks, popcorn, home-prepared, oil-popped, unsalted?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 500 calories of Oranges with Peel have 12.9 times more Vitamin A, 6.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B6, 14 times more Vitamin B9 and 1878.3 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• 500 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 500 calories of Oranges with Peel have 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, home-prepared, oil-popped, unsalted.
• While 500 kcal of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.4 times more Phosphorus, 1.3 times more Selenium and 3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, home-prepared, oil-popped, unsalted contain similar levels of Magnesium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.1 times more Carbohydrate and 3.6 times more Fiber than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 500 kcal of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 11.8 times more Fat, 18.2 times more Saturated Fat, 6.2 times more Omega 3 and 36.5 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, home-prepared, oil-popped, unsalted offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6