Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Oranges

Weight per 500 calories

Snacks, popcorn, microwave, 94% fat free

124g

Oranges

1064g

Snacks, popcorn, microwave, 94% fat free have 8.6 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, 94% fat free

11%

14%

75%

Oranges

91%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, 94% fat freevs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.82%7.6g

Fat

1.3%1.28g

7.6 gvs1.28 g

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

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4.6%1.47g

Saturated Fat

0.5%0.16g

1.47 gvs0.16 g

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

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4.28%0.068g

Omega 3

4.65%0.074g

0.068 gvs0.074 g

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

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16%2.7g

Omega 6

1.13%0.19g

2.7 gvs0.19 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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72.8%95g

Carbohydrate

96%125g

95 gvs125 g

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

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1.1%0.81g

Sugars

137%99g

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

0.81 gvs99 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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%0.81g

Sucrose

0.81 gvsNA g

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

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44.5%17g

Fiber

67%25.5g

17 gvs25.5 g

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

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24%13.3g

Protein

18%10g

13.3 gvs10 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, microwave, 94% fat freevs Oranges

1.8%16μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

16 μgvs117 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

7.26%0.087mg

Vitamin B1

77%0.93mg

Thiamine

0.087 mgvs0.93 mg

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

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14.4%0.19mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.19 mgvs0.43 mg

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

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16.3%2.6mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs3 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

20%0.26mg

Vitamin B6

49%0.64mg

Pyridoxine

0.26 mgvs0.64 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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5.6%22.4μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

22.4 μgvs319 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 .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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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3.4%0.51mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.51 mgvs1.9 mg

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

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1.14%1.37μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.37 μgvs0 μg

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

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Minerals

Snacks, popcorn, microwave, 94% fat freevs Oranges

1.74%17.4mg

Calcium

42.6%426mg

17.4 mgvs426 mg

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

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36.2%0.33mg

Copper

53%0.48mg

0.33 mgvs0.48 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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44.6%3.57mg

Iron

13.3%1.06mg

3.57 mgvs1.06 mg

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

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36.7%154mg

Magnesium

25.3%106mg

154 mgvs106 mg

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

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58.7%1.35mg

Manganese

11.6%0.27mg

1.35 mgvs0.27 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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54%378mg

Phosphorus

21.3%149mg

378 mgvs149 mg

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

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10.4%353mg

Potassium

56.6%1926mg

353 mgvs1926 mg

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

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15.6%8.6μg

Selenium

9.67%5.3μg

8.6 μgvs5.3 μg

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

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47.3%710mg

Sodium

0%0mg

710 mgvs0 mg

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

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31.7%3.5mg

Zinc

6.77%0.74mg

3.5 mgvs0.74 mg

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

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0.14%5.25g

Water

25%923g

5.25 gvs923 g

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

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Lets compare vitamin content per 500 calories of Snacks, popcorn, microwave, 94% fat free vs Oranges:

Raw Oranges contain 7.2 times more Vitamin A, 10.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B6, 14.3 times more Vitamin B9, more Vitamin C and 3.8 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, microwave, 94% fat free vs Oranges:

Snacks, popcorn, microwave, 94% fat free have 3.4 times more Iron, 1.4 times more Magnesium, 5.1 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 24.4 times more Calcium, 1.5 times more Copper, 5.5 times more Potassium and 175.8 times more Water than Snacks, popcorn, microwave, 94% fat free.

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, microwave, 94% fat free have 5.9 times more Fat, 14 times more Omega 6 and 1.3 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate, 123 times more Sugars and 1.5 times more Fiber than Snacks, popcorn, microwave, 94% fat free.
Both Snacks, popcorn, microwave, 94% fat free and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Snacks, popcorn, microwave, 94% fat free as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, popcorn, microwave, 94% fat freeVS Snacks, popcorn, microwave, low fatOrangesVS Snacks, popcorn, microwave, low fatSnacks, popcorn, microwave, 94% fat freeVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Snacks, popcorn, microwave, 94% fat freeVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, 94% fat free or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: