Comparing Nutrients in 100 grams Oranges VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	1.62% 47kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	21.3% 6.82g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	131% 22.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	34.7% 45g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.63% 0.46g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	8.4% 0.11mg	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	7.5% 30μg	6.25% 25μg	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	59% 53.2mg	0.33% 0.3mg	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	1.2% 0.18mg	16% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	4% 40mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.3μg	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	1.25% 0.1mg	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	27.3% 0.63mg	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	2% 14mg	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Oranges have 1.4 times more Vitamin A and 177.3 times more Vitamin C than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 1.8 times more Vitamin B6, 13.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Oranges as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Oranges have 10 times more Calcium and 72.3 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.6 times more Copper, 19.8 times more Iron, 7.9 times more Magnesium, 25.2 times more Manganese, 14.2 times more Phosphorus, 4.4 times more Selenium, more Sodium and 44.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 20.3 times more Sugars than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 12.4 times more Energy, 362.9 times more Fat, 454.7 times more Saturated Fat, 121.9 times more Omega 3, 1241.1 times more Omega 6, 3.8 times more Carbohydrate, 3.4 times more Fiber and 7.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.