Comparing Nutrients in 7 ounces Valencia Oranges VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	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	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	148% 25g	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	87.3% 114g	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	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, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	20.8% 0.27mg	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	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	32% 0.41mg	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	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	Snacks, popcorn, oil-popped, white popcorn, salt added	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	76% 1.74mg	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	117% 1754mg	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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Valencia Oranges have 12 times more Vitamin A, 2.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Valencia Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Valencia Oranges have 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 6 times more Copper, 30.9 times more Iron, 10.8 times more Magnesium, 38.2 times more Manganese, 14.7 times more Phosphorus, 1.3 times more Potassium, more Sodium and 44 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 10.2 times more Energy, 93.7 times more Fat, 139.7 times more Saturated Fat, 45.6 times more Omega 3, 288.2 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.