Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	21.7% 6.93g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	64.7% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	62.4% 81g	130g per day for Men 19-50 years
Sugars	NA	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	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	37.3% 14g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	22.8% 0.3mg	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	6.02% 24μg	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	112% 101mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	35% 0.31mg	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	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	NA	54% 1.25mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	83.5% 1253mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	34% 3.74mg	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, oil-popped, white popcorn, salt added per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added 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, oil-popped, white popcorn, salt added:

• 5 ounces of Oranges with Peel have 1.8 times more Vitamin B9 and 236.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 5 ounces of Oranges with Peel have 7 times more Calcium and 29.4 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.9 times more Copper, 3.5 times more Iron, 7.7 times more Magnesium, 11.4 times more Phosphorus, 10.4 times more Selenium, 442 times more Sodium and 24 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 7.9 times more Energy, 93.7 times more Fat, 139.7 times more Saturated Fat, 45.6 times more Omega 3, 288.2 times more Omega 6, 3.7 times more Carbohydrate, 2.2 times more Fiber and 6.9 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6