Comparing Nutrients in 5 ounces Valencia Oranges VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Valencia Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21% 608kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.27% 2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.06% 0.77g	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	9.33% 3.54g	53% 20g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	18.3% 2.93mg	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	6.87% 0.089mg	18.5% 0.24mg	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	14% 55.3μg	6.02% 24μg	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	76.4% 68.7mg	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	NA	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	86% 0.77mg	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	1.6% 0.13mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	53.5% 374mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10% 342mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	49.4% 5.43mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Popcorn, microwave, low fat and sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Popcorn, microwave, low fat and sodium:

• 5 ounces of Valencia Oranges have 2.3 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Popcorn, microwave, low fat and sodium:

• 5 ounces of Valencia Oranges have 3.6 times more Calcium and 30.8 times more Water than Popcorn, microwave, low fat and sodium.
• While 5 oz of Popcorn, microwave, low fat and sodium contain 14.7 times more Copper, 25.3 times more Iron, 15.1 times more Magnesium, 15.5 times more Phosphorus, 1.3 times more Potassium, more Sodium and 63.8 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Popcorn, microwave, low fat and sodium contain 8.8 times more Energy, 31.7 times more Fat, 40.4 times more Saturated Fat, 15.4 times more Omega 3, 75.3 times more Omega 6, 6.2 times more Carbohydrate, 5.7 times more Fiber and 12.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein