Comparing Nutrients in 7 ounces Snacks, popcorn, air-popped VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Energy	26.5% 768kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.26g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	25% 18g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	75.7% 28.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	46% 25.7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.8% 0.1mg	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	15.4% 61.5μg	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	0% 0mg	99% 89.3mg	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	3.84% 0.58mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Florida Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	8.6% 0.077mg	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	79% 6.33mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	2.07% 0.048mg	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	101% 710mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Snacks, popcorn, air-popped vs Florida Oranges:

• 7 ounces of Snacks, popcorn, air-popped have 2.1 times more Vitamin B2, 5.8 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain more Vitamin C than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Florida Oranges provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin C
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, air-popped vs Florida Oranges:

• 7 ounces of Snacks, popcorn, air-popped have 6.7 times more Copper, 35.4 times more Iron, 14.4 times more Magnesium, 46.4 times more Manganese, 29.8 times more Phosphorus, 1.9 times more Potassium and 38.5 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 6.1 times more Calcium and 26.2 times more Water than Snacks, popcorn, air-popped.
• 7 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Snacks, popcorn, air-popped as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, air-popped have 8.4 times more Energy, 21.6 times more Fat, 4.9 times more Omega 3, 73 times more Omega 6, 6.7 times more Carbohydrate, 6 times more Fiber and 18.5 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 10.5 times more Sugars than Snacks, popcorn, air-popped.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein