Comparing Nutrients in 500 calories Snacks, popcorn, air-popped VS Florida Oranges

Weight per 500 calories

• Snacks, popcorn, air-popped: 129g
• Florida Oranges: 1087g

Snacks, popcorn, air-popped have 8.4 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.36% 0.07g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	96% 125g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	137% 99g	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	0.12% 0.09g	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	% 0.09g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.7g	68.6% 26g	38g per day for Men 19-50 years
Protein	30% 16.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.25% 0.11mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	42.6% 0.55mg	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	10% 40μg	46% 185μg	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	543% 489mg	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	2.5% 0.37mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Calcium	0.9% 9.04mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	47% 0.42mg	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	51.5% 4.12mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	11.3% 0.26mg	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	66% 463mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.98mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	25.6% 947g	3700g per day for Men 19-50 years

Snacks, Popcorn, Air-popped VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, popcorn, air-popped or Florida Oranges?

Lets compare vitamin content per 500 calories of Snacks, popcorn, air-popped vs Florida Oranges:

• 500 kcal of Raw Florida Oranges contain 9.3 times more Vitamin A, 8.1 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 5.2 times more Vitamin E than Snacks, popcorn, air-popped.
• 500 calories of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, popcorn, air-popped vs Florida Oranges:

• 500 calories of Snacks, popcorn, air-popped have 4.2 times more Iron, 1.7 times more Magnesium, 5.5 times more Manganese, 3.5 times more Phosphorus and 4.6 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 51.7 times more Calcium, 1.3 times more Copper, 4.3 times more Potassium and 220.8 times more Water than Snacks, popcorn, air-popped.
• 500 calories of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, popcorn, air-popped have 8.7 times more Omega 6 and 2.2 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 88.4 times more Sugars and 1.4 times more Fiber than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 500 calories.