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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	6.7% 194kcal	27.8% 806kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	4.14% 1.33g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	70% 26.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	16% 159mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	160% 1119mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	NA	291% 160μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	96% 1445mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Muffins, English, whole-wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have more Vitamin C than Muffins, English, whole-wheat.
• While 14 oz of Muffins, English, whole-wheat contain 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 12.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Valencia Oranges have 1.9 times more Water than Muffins, English, whole-wheat.
• While 14 oz of Muffins, English, whole-wheat contain 6.6 times more Calcium, 5.7 times more Copper, 27.2 times more Iron, 7.1 times more Magnesium, 77.8 times more Manganese, 16.6 times more Phosphorus, more Sodium and 26.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, English, whole-wheat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Muffins, English, whole-wheat contain 4.1 times more Energy, 7 times more Fat, 2.9 times more Omega 3, 17.9 times more Omega 6, 3.4 times more Carbohydrate, 2.7 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein