Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Valencia Oranges

Weight per 300 calories

Popcorn, sugar syrup/caramel, fat-free

78.7g

Valencia Oranges

612g

Popcorn, sugar syrup/caramel, fat-free has 7.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs 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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1.14%1.1g

Fat

1.9%1.84g

1.1 gvs1.84 g

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

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0.49%0.16g

Saturated Fat

0.67%0.21g

0.16 gvs0.21 g

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

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2.26%0.036g

Omega 3

6.12%0.098g

0.036 gvs0.098 g

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

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2.72%0.46g

Omega 6

1.6%0.27g

0.46 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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54.5%71g

Carbohydrate

56%72.8g

71 gvs72.8 g

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

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70.2%51g

Sugars

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

51 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.2%1.97g

Fiber

40.3%15.3g

1.97 gvs15.3 g

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

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2.8%1.57g

Protein

11.4%6.37g

1.57 gvs6.37 g

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

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Valencia Oranges

0.17%1.57μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

1.57 μgvs73.5 μg

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

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2.5%0.03mg

Vitamin B1

44.4%0.53mg

Thiamine

0.03 mgvs0.53 mg

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

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3.5%0.046mg

Vitamin B2

19%0.24mg

Riboflavin

0.046 mgvs0.24 mg

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

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1.7%0.27mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs1.68 mg

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

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Vitamin B5

30.6%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

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2.85%0.037mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.037 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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0.79%3.15μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

3.15 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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0.68%0.1mg

Vitamin E

Tocopherols and Tocotrienols

0.1 mgvsNA mg

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

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0.59%0.71μg

Vitamin K

Phytomenadione or phylloquinone

0.71 μgvsNA μg

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

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Valencia Oranges

1.4%14mg

Calcium

24.5%245mg

14 mgvs245 mg

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

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12.2%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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Fluoride

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

NA μgvsNA μg

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

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7.87%0.63mg

Iron

6.9%0.55mg

0.63 mgvs0.55 mg

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

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5.06%21.3mg

Magnesium

14.6%61.2mg

21.3 mgvs61.2 mg

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

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Manganese

6.12%0.14mg

NA 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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6.2%43.3mg

Phosphorus

15%104mg

43.3 mgvs104 mg

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

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2.55%86.6mg

Potassium

32.2%1096mg

86.6 mgvs1096 mg

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

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5.15%2.83μg

Selenium

2.83 μgvsNA μg

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

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15%225mg

Sodium

0%0mg

225 mgvs0 mg

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

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4.44%0.49mg

Zinc

3.34%0.37mg

0.49 mgvs0.37 mg

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

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0.13%4.72g

Water

14.3%529g

4.72 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, sugar syrup/caramel, fat-free vs Valencia Oranges:

Raw Valencia Oranges contain 46.7 times more Vitamin A, 17.8 times more Vitamin B1, 5.4 times more Vitamin B2, 6.2 times more Vitamin B3, 10.4 times more Vitamin B6, 75.8 times more Vitamin B9 and more Vitamin C than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free 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, sugar syrup/caramel, fat-free vs Valencia Oranges:

Popcorn, sugar syrup/caramel, fat-free has more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 17.3 times more Calcium, 2.1 times more Copper, 2.9 times more Magnesium, 2.4 times more Phosphorus, 12.7 times more Potassium and 111.9 times more Water than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Valencia Oranges have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges contain 2.7 times more Omega 3, 7.8 times more Fiber and 4 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Popcorn, sugar syrup/caramel, fat-free as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsValencia OrangesVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: