Comparing Nutrients in 7 ounces Valencia Oranges VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	3.35% 97kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	91% 29g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	48% 8.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	52.2% 20g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	47.3% 0.62mg	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	19.3% 77.4μg	7.44% 29.8μg	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	107% 96mg	0% 0mg	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	NA	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	2.23% 0.18mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	66.6% 1.53mg	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	4.8% 33.7mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.048% 1.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Popcorn, microwave, regular (butter) flavor, made with palm oil per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Valencia Oranges have 1.9 times more Vitamin B1, 1.2 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 1.5 times more Vitamin B2, 5.9 times more Vitamin B3 and 4.9 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Valencia Oranges have 1.7 times more Calcium and 95.9 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 5.5 times more Copper, 22.9 times more Iron, 11 times more Magnesium, 33.6 times more Manganese, 16.2 times more Phosphorus, 2.2 times more Potassium, more Sodium and 38.7 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 10.9 times more Energy, 100.7 times more Fat, 417.1 times more Saturated Fat, 93.3 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Fiber and 8.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in seven ounces.