Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oranges with Peel	Recommended Dietary Allowance
Energy	28.5% 826kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	63.6% 61.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	30.2% 9.67g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	186% 31.7g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	17% 22g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	10% 0.13mg	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	8.86% 35.4μg	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	0.47% 0.43mg	112% 101mg	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	23% 3.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	8.98% 0.081mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.93μg	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	35% 2.8mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38.8% 0.89mg	NA	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	40.3% 282mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Oranges with Peel :

• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 1.3 times more Vitamin B1 and 2.4 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B5 and 236.7 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin C
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Oranges with Peel :

• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.8 times more Copper, 2.5 times more Iron, 5.6 times more Magnesium, 9 times more Phosphorus, 3.1 times more Selenium, 454.5 times more Sodium and 28.2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 17.5 times more Calcium and 68.6 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Oranges with Peel contain similar levels of Potassium per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 9.3 times more Energy, 145.2 times more Fat, 194.9 times more Saturated Fat, 53.3 times more Omega 3, 507.7 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Fiber and 5.6 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6