Comparing Nutrients in 300 calories Popcorn, microwave, regular (butter) flavor, made with palm oilVS Valencia Oranges

Weight per 300 calories

Popcorn, microwave, regular (butter) flavor, made with palm oil

56g

Valencia Oranges

612g

Popcorn, microwave, regular (butter) flavor, made with palm oil has 10.9 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, regular (butter) flavor, made with palm oil

51%

43%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Popcorn, microwave, regular (butter) flavor, made with palm oilvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.5%17g

Fat

1.9%1.84g

17 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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25.6%8.2g

Saturated Fat

0.67%0.21g

8.2 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.42%0.007g

Omega 3

6.12%0.098g

0.007 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

1.6%0.27g

2.3 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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24.7%32g

Carbohydrate

56%72.8g

32 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.23%0.17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.17g

Sucrose

0.17 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.8%5.6g

Fiber

40.3%15.3g

5.6 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.4%4.7g

Protein

11.4%6.37g

4.7 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Popcorn, microwave, regular (butter) flavor, made with palm oilvs Valencia Oranges

0.56%5.05μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

5.05 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.2%0.026mg

Vitamin B1

44.4%0.53mg

Thiamine

0.026 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.6%0.034mg

Vitamin B2

19%0.24mg

Riboflavin

0.034 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.66%0.91mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.25%0.11mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.11 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.4%0.17mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.17 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.1%8.4μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

8.4 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11%1.63mg

Vitamin E

Tocopherols and Tocotrienols

1.63 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2%2.4μg

Vitamin K

Phytomenadione or phylloquinone

2.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Popcorn, microwave, regular (butter) flavor, made with palm oilvs Valencia Oranges

1.3%13mg

Calcium

24.5%245mg

13 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.7%0.11mg

Copper

25%0.23mg

0.11 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.4%1.16mg

Iron

6.9%0.55mg

1.16 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.7mg

Magnesium

14.6%61.2mg

61.7 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.43mg

Manganese

6.12%0.14mg

0.43 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%154mg

Phosphorus

15%104mg

154 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.5%220mg

Potassium

32.2%1096mg

220 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6%3.3μg

Selenium

3.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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28.5%428mg

Sodium

0%0mg

428 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg

Zinc

3.34%0.37mg

1.3 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.014%0.5g

Water

14.3%529g

0.5 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Valencia Oranges:

Raw Valencia Oranges contain 14.6 times more Vitamin A, 20.2 times more Vitamin B1, 7.3 times more Vitamin B2, 1.9 times more Vitamin B3, 13.6 times more Vitamin B5, 2.2 times more Vitamin B6, 28.4 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Valencia Oranges:

Popcorn, microwave, regular (butter) flavor, made with palm oil has 2.1 times more Iron, 3.1 times more Manganese, 1.5 times more Phosphorus, more Sodium and 3.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 19 times more Calcium, 2 times more Copper, 5 times more Potassium and 1047.4 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Raw Valencia Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Popcorn, microwave, regular (butter) flavor, made with palm oil has 9.2 times more Fat, 38.2 times more Saturated Fat and 8.5 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 14.6 times more Omega 3, 2.3 times more Carbohydrate, 2.7 times more Fiber and 1.4 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, microwave, regular (butter) flavor, made with palm oilVS Snacks, plantain chips, saltedValencia OrangesVS Snacks, plantain chips, saltedPopcorn, microwave, regular (butter) flavor, made with palm oilVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Popcorn, microwave, regular (butter) flavor, made with palm oilVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: