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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Navel Oranges	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	15.3% 2.6g	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	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	26.7% 0.35mg	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	8.15% 32.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	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

	Navel Oranges	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	66% 0.6mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	58% 1.34mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, popcorn, air-popped (Unsalted):

• Raw Navel Oranges have 12 times more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, popcorn, air-popped (Unsalted):

• Raw Navel Oranges have 4.3 times more Calcium and 21 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While Snacks, popcorn, air-popped (Unsalted) contain 10.8 times more Copper, 20.5 times more Iron, 11.9 times more Magnesium, 32.5 times more Manganese, 13 times more Phosphorus, 1.8 times more Potassium, more Selenium and 43 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, air-popped (Unsalted) contain 7.8 times more Energy, 28 times more Fat, 33.5 times more Saturated Fat, 6.7 times more Omega 3, 80 times more Omega 6, 6.2 times more Carbohydrate, 6.9 times more Fiber and 13.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.