Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	34% 5.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	86.2% 112g	130g per day for Men 19-50 years
Sugars	NA	104% 75.4g	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	16.8% 6.38g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.05% 0.04mg	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	10.6% 42.5μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	18.7% 0.17mg	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	14% 1.13mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	13.6% 0.31mg	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	4.45% 31mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, popcorn, caramel-coated, without peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, popcorn, caramel-coated, without peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snacks, popcorn, caramel-coated, without peanuts:

• 5 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 4 times more Vitamin B5, 3.3 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 1.4 times more Vitamin B2 and 4.4 times more Vitamin B3 than Raw Oranges with Peel .
• 5 ounces of Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, popcorn, caramel-coated, without peanuts:

• 5 ounces of Oranges with Peel have 1.6 times more Calcium, 1.8 times more Potassium and 29.4 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 2.1 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 3.8 times more Phosphorus, 5.1 times more Selenium, 103 times more Sodium and 5.3 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, caramel-coated, without peanuts contain 6.8 times more Energy, 42.7 times more Fat, 103.1 times more Saturated Fat, 25 times more Omega 3, 92.5 times more Omega 6, 5.1 times more Carbohydrate and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, caramel-coated, without peanuts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6