Comparing Nutrients in 1 pound Oranges VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
English muffins, plain, unenriched, with calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Oranges	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	7.35% 213kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	161% 209g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Oranges	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15% 0.2mg	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	34% 136μg	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	English muffins, plain, unenriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	18% 181mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	65% 0.59mg	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	5.67% 0.45mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	70.4% 1.6mg	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	9.07% 63.5mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10.6% 393g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• Raw Oranges have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Raw Oranges.
• Both Raw Oranges and English muffins, plain, unenriched, with calcium propionate (includes sourdough) have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Oranges vs English muffins, plain, unenriched, with calcium propionate (includes sourdough):

• Raw Oranges have 1.4 times more Potassium and 2.1 times more Water than English muffins, plain, unenriched, with calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 4.4 times more Calcium, 2.9 times more Copper, 8.9 times more Iron, 2.1 times more Magnesium, 14.3 times more Manganese, 9.5 times more Phosphorus, more Sodium and 10 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• English muffins, plain, unenriched, with calcium propionate (includes sourdough) contain 5 times more Energy, 15 times more Fat, 10.7 times more Omega 3, 45.2 times more Omega 6, 3.9 times more Carbohydrate and 8.2 times more Protein than Raw Oranges.
• Both Raw Oranges and English muffins, plain, unenriched, with calcium propionate (includes sourdough) have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as English muffins, plain, unenriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.