Comparing Nutrients in 1 kilogram Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Energy	78.3% 2270kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	119% 155g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	NA	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	9.5% 6.9g	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 35g	118% 45g	38g per day for Men 19-50 years
Protein	158% 88.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	71.5% 0.93mg	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	235% 940μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Calcium	163% 1630mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	63.3% 0.57mg	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	500% 40mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	NA	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	131% 920mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	11.8% 436g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges with Peel :

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 4.8 times more Vitamin B1, 5 times more Vitamin B2, 8.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B6 and 39.4 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 Oranges with Peel provide similar amounts of Vitamin B5 per one kilogram.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges with Peel :

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 2.3 times more Calcium, 2.4 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 4.2 times more Phosphorus, 32 times more Selenium, 212.5 times more Sodium and 9.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Potassium and 1.9 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 3.6 times more Energy, 20.9 times more Saturated Fat, 3 times more Omega 3, 10.2 times more Omega 6, 2.8 times more Carbohydrate and 6.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6