Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	4.3% 125kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	21.5% 3.65g	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	119% 155g	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	23.5% 8.93g	79% 30g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	37.4% 0.49mg	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	11.4% 45.6μg	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	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

	Oranges with Peel	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	93% 0.83mg	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	20% 1.6mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	81.4% 1.87mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, popcorn, air-popped (Unsalted) per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 2 times more Vitamin B1, 5.7 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Oranges with Peel have 7 times more Calcium and 20.1 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 7.4 times more Copper, 3.3 times more Iron, 9.4 times more Magnesium, 13.6 times more Phosphorus, 1.5 times more Potassium, 14.1 times more Selenium and 31.3 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 6.1 times more Energy, 14 times more Fat, 3.8 times more Omega 3, 41.8 times more Omega 6, 5 times more Carbohydrate, 3.4 times more Fiber and 9.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6