Comparing Nutrients in 5 ounces Florida Oranges VS Snacks, popcorn, air-popped

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.63% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	85% 110g	130g per day for Men 19-50 years
Sugars	18% 13g	1.7% 1.23g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.02g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	54% 20.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	32.8% 18.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	17% 0.22mg	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	6.02% 24μg	11% 44μg	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	71% 63.8mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	41.3% 0.37mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	68.6% 1.58mg	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	2.43% 17mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, popcorn, air-popped per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Snacks, popcorn, air-popped:

• 5 ounces of Florida Oranges have more Vitamin C than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 2.1 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Snacks, popcorn, air-popped provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Snacks, popcorn, air-popped:

• 5 ounces of Florida Oranges have 6.1 times more Calcium and 26.2 times more Water than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 6.7 times more Copper, 35.4 times more Iron, 14.4 times more Magnesium, 46.4 times more Manganese, 29.8 times more Phosphorus, 1.9 times more Potassium and 38.5 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 10.5 times more Sugars than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 8.4 times more Energy, 21.6 times more Fat, 4.9 times more Omega 3, 73 times more Omega 6, 6.7 times more Carbohydrate, 6 times more Fiber and 18.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein