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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Oranges with Peel	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	52.2% 20g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	101% 1514mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.048% 1.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 2 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 3.2 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Popcorn, microwave, regular (butter) flavor, made with palm oil provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Calcium and 91.4 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 3.6 times more Copper, 2.6 times more Iron, 7.9 times more Magnesium, 12.5 times more Phosphorus, 2 times more Potassium, 8.4 times more Selenium, 381.5 times more Sodium and 21.1 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Popcorn, microwave, regular (butter) flavor, made with palm oil contain 8.5 times more Energy, 100.7 times more Fat, 417.1 times more Saturated Fat, 93.3 times more Omega 6, 3.7 times more Carbohydrate, 2.2 times more Fiber and 6.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Popcorn, microwave, regular (butter) flavor, made with palm oil provide inadequate amounts of Omega 3 in seven ounces.