Comparing Nutrients in 5 ounces Popcorn, microwave, regular (butter) flavor, made with palm oil VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Oranges	7%	2%	91%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oranges	Recommended Dietary Allowance
Energy	26% 758kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.8g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	13% 16.7g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	18.3% 13.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	21.2% 12g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oranges	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.54% 0.085mg	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	5.3% 21.3μg	10.6% 42.5μg	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	0% 0mg	83.8% 75.4mg	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	27.5% 4.12mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.08% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	36.5% 2.9mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	1.54% 0.035mg	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	55.7% 390mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16.4% 557mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	72% 1082mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Oranges:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 5.2 times more Vitamin B6, 16.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Raw Oranges have similar amounts of Vitamin A and Vitamin B5 per 5 oz.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Oranges:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 4.5 times more Copper, 20.6 times more Iron, 11 times more Magnesium, 30.9 times more Manganese, 19.6 times more Phosphorus, 2.2 times more Potassium, 11.8 times more Selenium, more Sodium and 33.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 96.4 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.

Comparison of macro-nutrients per 5 ounces:

• Popcorn, microwave, regular (butter) flavor, made with palm oil has 11.4 times more Energy, 251.8 times more Fat, 973.2 times more Saturated Fat, 228 times more Omega 6, 4.9 times more Carbohydrate, 4.2 times more Fiber and 8.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 31.2 times more Sugars than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.