Comparing Nutrients in 14 ounces Oranges VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	6.43% 187kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	7.2% 1.23g	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	147% 191g	130g per day for Men 19-50 years
Sugars	51% 37g	81% 58.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20% 0.26mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	5.73% 5.16mg	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	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	16% 159mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	70.6% 0.64mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	99% 2.3mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	156% 85.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	9.3% 344g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges versus 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Oranges have 40.9 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 4.7 times more Vitamin B1, 5.4 times more Vitamin B2, 13 times more Vitamin B3, 2.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Oranges have 2.1 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.9 times more Calcium, 3.6 times more Copper, 45 times more Iron, 2.3 times more Magnesium, 23 times more Manganese, 6.5 times more Phosphorus, 43.2 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Oranges.
• Both Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 5.1 times more Energy, 4.1 times more Carbohydrate, 1.6 times more Sugars and 8.4 times more Protein than Raw Oranges.
• Both Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.