Comparing Nutrients in 100 calories Valencia Oranges VS Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops

Weight per 100 calories

• Valencia Oranges: 204g
• Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops: 476g

Valencia Oranges have 2.3 times more energy per 100g than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops. It has low energy density when compared to other foods. Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops having very low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	0%	0%	100%

Macro Nutrients

	Valencia Oranges	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19% 24.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.24g	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	2.23% 1.6g	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	% 2.24g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	NA	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	20% 79.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	55% 49.5mg	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	Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.6% 423μg	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	2.3% 0.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	1.13% 4.76mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	0% 0mg	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	4.96% 34.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	1.54% 52.4mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	20.3% 2.24mg	11mg per day for Men 19-50 years
Water	4.76% 176g	12% 448g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Raw Valencia Oranges have 2 times more Vitamin C than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.

Comparing minerals per 100 calories for Valencia Oranges vs Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops:

• Raw Valencia Oranges have more Calcium, more Copper, 4.3 times more Magnesium, more Manganese, more Phosphorus and 7 times more Potassium than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• While Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops contain 17.4 times more Iron, more Sodium, 18.3 times more Zinc and 2.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have more Fiber and more Protein than Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops.
• Both Raw Valencia Oranges and Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.