Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	149% 25.3g	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	32% 0.42mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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	32% 4.82mg	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	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	48.7% 0.44mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 7 ounces of Valencia Oranges have 2.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 7 ounces of Valencia Oranges have 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 6 times more Copper, 30.9 times more Iron, 10.8 times more Magnesium, 14.7 times more Phosphorus, 1.3 times more Potassium and 44 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 10.2 times more Energy, 93.7 times more Fat, 144.3 times more Saturated Fat, 49.4 times more Omega 3, 289.3 times more Omega 6, 4.9 times more Carbohydrate, 4 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein