Comparing Nutrients in 1 kilogram Valencia Oranges VS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	5%	22%	73%

Macro Nutrients

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Energy	17% 490kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	582% 756g	130g per day for Men 19-50 years
Sugars	NA	552% 400g	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	65.8% 25g	44.7% 17g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	NA	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	98% 390μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Calcium	40% 400mg	82% 820mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	NA	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	11.3% 0.9mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	NA	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	393% 5900mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	NA	11mg per day for Men 19-50 years
Water	23.3% 863g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

• Both Raw Valencia Oranges and Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Valencia Oranges vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

• 1 kilogram of Valencia Oranges has 15.1 times more Water than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While 1 kg of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contains 2.1 times more Calcium, 27.4 times more Iron and more Sodium than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.5 times more Fiber than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While 1 kg of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contains 8.5 times more Energy, 34.3 times more Fat, 60 times more Saturated Fat, 6.4 times more Carbohydrate and 5.4 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein