Comparing Nutrients in 1 kilogram Navel Oranges VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Navel Oranges	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	17% 490kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	49% 8.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	405% 527g	130g per day for Men 19-50 years
Sugars	117% 85g	48% 34.7g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	51.5% 0.67mg	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	85% 340μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	19% 17mg	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	10% 1.5mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	43% 430mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	178% 1.6mg	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	16.3% 1.3mg	581% 46.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	274% 6.3mg	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	33% 230mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	23.2% 860g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 1 kilogram of Navel Oranges has 34.8 times more Vitamin C than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 8 times more Vitamin B1, 5.5 times more Vitamin B2, 11.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 1 kilogram of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 1 kilogram of Navel Oranges has 1.3 times more Potassium and 2.6 times more Water than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 4.6 times more Calcium, 4.1 times more Copper, 35.8 times more Iron, 2.5 times more Magnesium, 21.7 times more Manganese, 4.7 times more Phosphorus, more Selenium, 477 times more Sodium and 17.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Sugars than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 1 kg of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contains 5.5 times more Energy, 13.5 times more Fat, 9.9 times more Omega 3, 36.2 times more Omega 6, 4.2 times more Carbohydrate, 1.3 times more Fiber and 11.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein