Comparing Nutrients in 5 ounces Oranges VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

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

Macro Nutrients

	Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	98% 128g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	126% 92g	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	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.03% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	5.12% 0.067mg	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	10.6% 42.5μg	1.4% 5.67μg	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	83.8% 75.4mg	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	1.7% 0.26mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	22% 0.2mg	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	1.77% 0.14mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• Raw Oranges have 5.5 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 1.5 times more Vitamin B2 than Raw Oranges.
• Both Raw Oranges and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Oranges as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Popcorn, sugar syrup/caramel, fat-free:

• Raw Oranges have 2.2 times more Calcium, 1.6 times more Potassium and 14.5 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While Popcorn, sugar syrup/caramel, fat-free contains 3.1 times more Copper, 8 times more Iron, 2.7 times more Magnesium, 3.9 times more Phosphorus, 7.2 times more Selenium, more Sodium and 8.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, sugar syrup/caramel, fat-free contains 8.1 times more Energy, 11.7 times more Fat, 6.6 times more Omega 3, 32.7 times more Omega 6, 7.7 times more Carbohydrate, 6.9 times more Sugars and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Popcorn, sugar syrup/caramel, fat-free have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.