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

Macros Ratio

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

Macro Nutrients

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	25.4% 736kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	18% 23.6g	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	37% 20.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	9.6% 0.13mg	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	72% 288μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	107% 96mg	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	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

	Popovers, dry mix, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	8.16% 0.073mg	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	73.7% 5.9mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	2% 0.046mg	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	28.3% 198mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	NA	55μg per day for Men 19-50 years
Sodium	120% 1798mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	4.63% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Popovers, dry mix, enriched have 4.9 times more Vitamin B1, 3.7 times more Vitamin B2, 12.3 times more Vitamin B3, 1.9 times more Vitamin B5, 3.7 times more Vitamin B9 and more Vitamin B12 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 1.5 times more Vitamin B6 and 485 times more Vitamin C than Popovers, dry mix, enriched.
• 7 ounces of Popovers, dry mix, enriched have insufficient amounts of Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Popovers, dry mix, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Popovers, dry mix, enriched have 4.6 times more Copper, 33 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 Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 1.8 times more Potassium and 7.4 times more Water than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Valencia Oranges contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popovers, dry mix, enriched have 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 Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein