Comparing Nutrients in 100 grams Navel Oranges VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Navel Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	1.7% 49kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	44% 57.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	26.3% 10g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	0.33% 0.3mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	4.3% 43mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	38.2% 0.88mg	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	3.3% 23mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Navel Oranges have 12 times more Vitamin A, 2 times more Vitamin B9 and 197 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 2 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B5 per 100 g.
• Both Raw Navel Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Navel Oranges have 4.3 times more Calcium and 30.7 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 5.7 times more Copper, 21.4 times more Iron, 9.8 times more Magnesium, 30.3 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 884 times more Sodium and 33 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 10.2 times more Energy, 187.3 times more Fat, 287.6 times more Saturated Fat, 81.1 times more Omega 3, 551.3 times more Omega 6, 4.6 times more Carbohydrate, 4.5 times more Fiber and 9.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.