Comparing Nutrients in 100 grams Valencia Oranges VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Valencia Oranges	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	1.7% 49kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	15.8% 5.05g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	75% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	44.7% 58g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	6.58% 2.5g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	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	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	16% 0.21mg	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	9.75% 39μg	4.25% 17μg	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	54% 48.5mg	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	NA	16% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	4% 40mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	24.6% 0.22mg	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	1.13% 0.09mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	NA	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	2.43% 17mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Snacks, popcorn, home-prepared, oil-popped, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 100 grams of Valencia Oranges have 2.3 times more Vitamin B9 and 161.7 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 100 g of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• 100 grams of Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 100 grams of Valencia Oranges have 4 times more Calcium and 30.8 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 100 g of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 6 times more Copper, 30.9 times more Iron, 10.8 times more Magnesium, 14.7 times more Phosphorus, 1.3 times more Potassium and 44 times more Zinc than Raw Valencia Oranges.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron and Zinc
• 100 grams of Snacks, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 10.2 times more Energy, 93.7 times more Fat, 144.3 times more Saturated Fat, 49.4 times more Omega 3, 289.3 times more Omega 6, 4.9 times more Carbohydrate, 4 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein