Comparing Nutrients in 1 kilogram Navel Oranges VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Navel Oranges	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	17% 490kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	25% 4.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	423% 550g	130g per day for Men 19-50 years
Sugars	117% 85g	184% 133g	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	79% 30g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	158% 88.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	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	432% 5.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	268% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	47.7% 0.62mg	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	215% 860μg	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	657% 591mg	15.6% 14mg	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	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	43% 430mg	139% 1390mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	194% 1.75mg	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	613% 49mg	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	313% 7.2mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	442% 243μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.2% 860g	8.67% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B6 and 42.2 times more Vitamin C than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contains 7.6 times more Vitamin B1, 4.8 times more Vitamin B2, 10.1 times more Vitamin B3, 2.5 times more Vitamin B9, 2.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 1 kilogram of Navel Oranges has 2.7 times more Water than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contains 3.2 times more Calcium, 4.5 times more Copper, 37.7 times more Iron, 2.5 times more Magnesium, 24.8 times more Manganese, 4.7 times more Phosphorus, more Selenium, 342 times more Sodium and 12.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contains 5.6 times more Energy, 14.7 times more Fat, 5.1 times more Omega 3, 18.4 times more Omega 6, 4.4 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 9.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein