Comparing Nutrients in 1 kilogram Valencia Oranges VS Muffins, wheat bran, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Valencia Oranges	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	17% 490kcal	137% 3960kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	562% 730g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	217% 2.82mg	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	213% 850μg	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	539% 485mg	0% 0mg	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	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	222% 2mg	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	450% 36mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1159% 26.7mg	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	686% 4800mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	NA	327% 180μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Muffins, wheat bran, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Muffins, wheat bran, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Muffins, wheat bran, dry mix:

• 1 kilogram of Valencia Oranges has more Vitamin C than Muffins, wheat bran, dry mix.
• While 1 kg of Muffins, wheat bran, dry mix contains 4.1 times more Vitamin B1, 7 times more Vitamin B2, 18.2 times more Vitamin B3, 2.7 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Muffins, wheat bran, dry mix:

• 1 kilogram of Valencia Oranges has 18 times more Water than Muffins, wheat bran, dry mix.
• While 1 kg of Muffins, wheat bran, dry mix contains 5.4 times more Copper, 40 times more Iron, 8.7 times more Magnesium, 115.9 times more Manganese, 28.2 times more Phosphorus, more Sodium and 25 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, wheat bran, dry mix contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Muffins, wheat bran, dry mix contains 8.1 times more Energy, 40 times more Fat, 84 times more Saturated Fat, 6.8 times more Omega 3, 40.8 times more Omega 6, 6.1 times more Carbohydrate and 6.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein