Comparing Nutrients in 5 ounces Valencia Oranges VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	34.2% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	62.4% 81g	130g per day for Men 19-50 years
Sugars	NA	0.59% 0.43g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	37.3% 14g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	34% 0.44mg	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	5.3% 21.3μg	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	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	47.6% 1.1mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	NA	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 5 ounces of Valencia Oranges have 1.9 times more Vitamin B1, 1.2 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.5 times more Vitamin B2, 5.9 times more Vitamin B3 and 4.9 times more Vitamin B6 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Popcorn, microwave, regular (butter) flavor, made with palm oil 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, regular (butter) flavor, made with palm oil:

• 5 ounces of Valencia Oranges have 1.7 times more Calcium and 95.9 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 5.5 times more Copper, 22.9 times more Iron, 11 times more Magnesium, 33.6 times more Manganese, 16.2 times more Phosphorus, 2.2 times more Potassium, more Sodium and 38.7 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 10.9 times more Energy, 100.7 times more Fat, 417.1 times more Saturated Fat, 93.3 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Fiber and 8.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in five ounces.