Comparing Nutrients in 1 pound Muffins, blueberry, dry mix VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Muffins, blueberry, dry mix	Navel Oranges	Recommended Dietary Allowance
Energy	46% 1329kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	43.8% 57g	130g per day for Men 19-50 years
Sugars	205% 148g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	28% 15.8g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.42mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	27.6% 0.36mg	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	60% 240μg	38.6% 154μg	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	11.6% 10.4mg	298% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Navel Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	19.7% 0.18mg	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	92% 7.35mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	5.7% 0.13mg	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	143% 998mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	3.7% 137g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muffins, blueberry, dry mix vs Navel Oranges:

• Muffins, blueberry, dry mix have 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 25.7 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Muffins, blueberry, dry mix as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Muffins, blueberry, dry mix vs Navel Oranges:

• Muffins, blueberry, dry mix have 2.3 times more Copper, 12.5 times more Iron, 9.5 times more Manganese, 9.6 times more Phosphorus, more Selenium, 479 times more Sodium and 4.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Calcium, 3.5 times more Potassium and 2.8 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Raw Navel Oranges have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, blueberry, dry mix have 6 times more Energy, 21.7 times more Fat, 68.3 times more Saturated Fat, 56.8 times more Omega 6, 4.9 times more Carbohydrate, 3.9 times more Sugars and 3.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Fiber than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.