Comparing Nutrients in 7 ounces Valencia Oranges VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Valencia Oranges	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	3.35% 97kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.15% 1.56g	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	108% 141g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.4% 0.083mg	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	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0.22% 0.2mg	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	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

	Valencia Oranges	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	38.4% 0.35mg	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	2.23% 0.18mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	64% 1.47mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	120% 1798mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.63% 23.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Popovers, dry mix, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Popovers, dry mix, unenriched:

• 7 ounces of Valencia Oranges have 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 485 times more Vitamin C than Popovers, dry mix, unenriched.
• While 7 oz of Popovers, dry mix, unenriched contain 3.8 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Popovers, dry mix, unenriched provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Popovers, dry mix, unenriched have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Popovers, dry mix, unenriched:

• 7 ounces of Valencia Oranges have 1.3 times more Calcium, 1.8 times more Potassium and 7.4 times more Water than Popovers, dry mix, unenriched.
• While 7 oz of Popovers, dry mix, unenriched contain 4.7 times more Copper, 9.1 times more Iron, 2.5 times more Magnesium, 32.2 times more Manganese, 5.9 times more Phosphorus, more Sodium and 14.7 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 Popovers, dry mix, unenriched contain 7.6 times more Energy, 14.3 times more Fat, 28.1 times more Saturated Fat, 2.4 times more Omega 3, 17.8 times more Omega 6, 6 times more Carbohydrate and 10 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein