Comparing Nutrients in 14 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges	Recommended Dietary Allowance
Energy	31% 901kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	36% 46.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	51% 37g	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	3.78% 2.74g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	25% 9.53g	38g per day for Men 19-50 years
Protein	63% 35.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	18.3% 0.24mg	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	93% 373μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges	Recommended Dietary Allowance
Calcium	64.7% 647mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	20% 0.18mg	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	198% 16mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	4.3% 0.099mg	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	52% 365mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.67% 173g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 5.5 times more Vitamin B1, 6.3 times more Vitamin B2, 14.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 29.6 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.1 times more Calcium, 3 times more Copper, 40 times more Iron, 2.4 times more Magnesium, 20.2 times more Manganese, 6.6 times more Phosphorus, 44.8 times more Selenium, more Sodium and 15 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 14 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.8 times more Energy, 14.1 times more Fat, 48.9 times more Saturated Fat, 6.9 times more Omega 3, 24.9 times more Omega 6, 3.8 times more Carbohydrate, 1.5 times more Fiber and 9.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.6 times more Sugars than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.