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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Oranges have more Vitamin A and 29.6 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 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.
• Both Raw Oranges and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Oranges have 1.7 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 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.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.6 times more Sugars than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 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.
• Both Raw Oranges as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.