Comparing Nutrients in 500 calories Snacks, popcorn, microwave, low fatVS Navel Oranges

Weight per 500 calories

Snacks, popcorn, microwave, low fat

118g

Navel Oranges

1020g

Snacks, popcorn, microwave, low fat have 8.7 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, low fat or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, microwave, low fat

12%

20%

68%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Snacks, popcorn, microwave, low fatvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Snacks rich in Energy

11.5%11.2g

Fat

1.58%1.53g

11.2 gvs1.53 g

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

Find Snacks rich in Fat

5.2%1.67g

Saturated Fat

0.54%0.17g

1.67 gvs0.17 g

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

Find Snacks rich in Saturated Fat

18.2%0.29g

Omega 3

5.74%0.092g

0.29 gvs0.092 g

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

Find Snacks rich in Omega 3

23%3.9g

Omega 6

1.4%0.23g

3.9 gvs0.23 g

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

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Snacks rich in Cholesterol

65.3%85g

Carbohydrate

98%128g

85 gvs128 g

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

Find Snacks rich in Carbohydrate

1.5%1.1g

Sugars

120%86.7g

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

1.1 gvs86.7 g

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

Find Snacks rich in Sugars

Fructose

31.7%23g

≤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 gvs23 g

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

Find Snacks rich in Fructose

Glucose

%20g

NA gvs20 g

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

Find Snacks rich in Glucose

Sucrose

%43.7g

NA gvs43.7 g

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

Find Snacks rich in Sucrose

44%16.7g

Fiber

59%22.4g

16.7 gvs22.4 g

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

Find Snacks rich in Fiber

26.5%15g

Protein

16.6%9.3g

15 gvs9.3 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, low fatvs Navel Oranges

1.57%14μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

14 μgvs122 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

34.4%0.41mg

Vitamin B1

58%0.69mg

Thiamine

0.41 mgvs0.69 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

9.98%0.13mg

Vitamin B2

40%0.52mg

Riboflavin

0.13 mgvs0.52 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

15.3%2.44mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs4.34 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

53.3%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

15.4%0.2mg

Vitamin B6

62%0.81mg

Pyridoxine

0.2 mgvs0.81 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Snacks rich in Vitamin B7

5%20μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

20 μgvs347 μg

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

Find Snacks rich in Vitamin B9

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

670%603mg

Ascorbic acid

0 mgvs603 mg

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

Find Snacks rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

3.93%0.59mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.59 mgvs1.53 mg

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

Find Snacks rich in Vitamin E

1.47%1.77μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.77 μgvs0 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, popcorn, microwave, low fatvs Navel Oranges

1.3%13mg

Calcium

44%439mg

13 mgvs439 mg

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

Find Snacks rich in Calcium

71.4%0.64mg

Copper

44.2%0.4mg

0.64 mgvs0.4 mg

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

Find Snacks rich in Copper

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 .

Find Snacks rich in Fluoride

33.6%2.7mg

Iron

16.6%1.33mg

2.7 mgvs1.33 mg

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

Find Snacks rich in Iron

42.4%178mg

Magnesium

26.7%112mg

178 mgvs112 mg

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

Find Snacks rich in Magnesium

Manganese

13%0.3mg

NA mgvs0.3 mg

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

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

44.5%311mg

Phosphorus

33.5%235mg

311 mgvs235 mg

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

Find Snacks rich in Phosphorus

8.36%284mg

Potassium

50%1694mg

284 mgvs1694 mg

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

Find Snacks rich in Potassium

18.4%10μg

Selenium

0%0μg

10 μgvs0 μg

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

Find Snacks rich in Selenium

49.4%742mg

Sodium

0.68%10.2mg

742 mgvs10.2 mg

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

Find Snacks rich in Sodium

41%4.5mg

Zinc

7.42%0.82mg

4.5 mgvs0.82 mg

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

Find Snacks rich in Zinc

0.089%3.3g

Water

23.7%877g

3.3 gvs877 g

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

Find Snacks rich in Water

Lets compare vitamin content per 500 calories of Snacks, popcorn, microwave, low fat vs Navel Oranges:

Raw Navel Oranges contain 8.7 times more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6, 17.3 times more Vitamin B9, more Vitamin C and 2.6 times more Vitamin E than Snacks, popcorn, microwave, low fat.
Both Snacks, popcorn, microwave, low fat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Snacks, popcorn, microwave, low fat vs Navel Oranges:

Snacks, popcorn, microwave, low fat have 1.6 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, more Selenium, 72.7 times more Sodium and 5.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 33.8 times more Calcium, 6 times more Potassium and 265.7 times more Water than Snacks, popcorn, microwave, low fat.

Comparison of macro-nutrients per 500 calories:

Snacks, popcorn, microwave, low fat have 7.3 times more Fat, 9.6 times more Saturated Fat, 3.2 times more Omega 3, 16.7 times more Omega 6 and 1.6 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Carbohydrate, 79.9 times more Sugars and 1.3 times more Fiber than Snacks, popcorn, microwave, low fat.
Both Snacks, popcorn, microwave, low fat and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Snacks, popcorn, microwave, low fat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, popcorn, microwave, low fatVS Sweet Potato ChipsNavel OrangesVS Sweet Potato ChipsSnacks, popcorn, microwave, low fatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Snacks, popcorn, microwave, low fatVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, popcorn, microwave, low fat or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: