Comparing Nutrients in 5 ounces Oranges VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	6.54% 1.1g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	2.38% 1.33g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.58% 0.06mg	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	51.4% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	45.7% 1.05mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Popovers, dry mix, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Popovers, dry mix, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges vs Popovers, dry mix, enriched:

• 5 ounces of Oranges have 1.4 times more Vitamin B6 and 532 times more Vitamin C than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 4.9 times more Vitamin B1, 3.7 times more Vitamin B2, 12 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B9 and more Vitamin B12 than Raw Oranges.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Popovers, dry mix, enriched have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges vs Popovers, dry mix, enriched:

• 5 ounces of Oranges have 1.3 times more Calcium, 1.8 times more Potassium and 7.4 times more Water than Popovers, dry mix, enriched.
• While 5 oz of Popovers, dry mix, enriched contain 3.8 times more Copper, 29.7 times more Iron, 2.5 times more Magnesium, 29.6 times more Manganese, 7.1 times more Phosphorus, 75.2 times more Selenium, more Sodium and 12.6 times more Zinc than Raw Oranges.
• 5 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Popovers, dry mix, enriched contain 7.9 times more Energy, 35.8 times more Fat, 65.5 times more Saturated Fat, 5.6 times more Omega 3, 43.6 times more Omega 6, 6 times more Carbohydrate and 11.1 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein