Comparing Nutrients in 14 ounces Oranges VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	6.43% 187kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	18.4% 3.12g	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	123% 160g	130g per day for Men 19-50 years
Sugars	51% 37g	44.3% 32g	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	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	70% 26.6g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges	Muffins, English, whole-wheat	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	84.6% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	49.8% 0.65mg	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	48.6% 194μg	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	0% 0mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	16% 159mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	93% 0.84mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	309% 7.1mg	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	160% 1119mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.3% 344g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Muffins, English, whole-wheat:

• Raw Oranges have more Vitamin A and more Vitamin C than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 12.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Muffins, English, whole-wheat:

• Raw Oranges have 1.9 times more Water than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 6.6 times more Calcium, 4.7 times more Copper, 24.5 times more Iron, 7.1 times more Magnesium, 71.6 times more Manganese, 20.1 times more Phosphorus, 80.6 times more Selenium, more Sodium and 22.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Muffins, English, whole-wheat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Muffins, English, whole-wheat contain 4.3 times more Energy, 17.5 times more Fat, 22.3 times more Saturated Fat, 6.6 times more Omega 3, 43.7 times more Omega 6, 3.4 times more Carbohydrate, 2.8 times more Fiber and 9.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Muffins, English, whole-wheat have similar amounts of Sugars per 14 oz.
• Both Raw Oranges as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.