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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Navel Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.63% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.82% 0.9g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	85% 110g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 1.02g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	54% 20.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	32.8% 18.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.05% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel 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	2.3% 0.18mg	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	0.13% 4.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Navel 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 Navel Oranges vs Snacks, popcorn, air-popped:

• 5 ounces of Navel Oranges have more Vitamin C than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Snacks, popcorn, air-popped provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Snacks, popcorn, air-popped:

• 5 ounces of Navel Oranges have 6.1 times more Calcium and 25.9 times more Water than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 6.7 times more Copper, 24.5 times more Iron, 13.1 times more Magnesium, 38.4 times more Manganese, 15.6 times more Phosphorus, 2 times more Potassium and 38.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Raw Navel 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 Navel Oranges have 9.8 times more Sugars and 32.1 times more Fructose than Snacks, popcorn, air-popped.
• While 5 oz of Snacks, popcorn, air-popped contain 7.9 times more Energy, 30.3 times more Fat, 6 times more Omega 3, 98.4 times more Omega 6, 6.2 times more Carbohydrate, 6.6 times more Fiber and 14.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein