Comparing Nutrients in 1 pound Valencia Oranges VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Valencia Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	7.66% 222kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	8.24% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	168% 218g	130g per day for Men 19-50 years
Sugars	NA	92% 67g	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	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	23% 0.3mg	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	44.2% 177μg	84% 336μg	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	244% 220mg	6.55% 5.9mg	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	NA	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	18% 181mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	80.6% 0.73mg	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	5.1% 0.41mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	113% 2.6mg	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	11% 77mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	178% 98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1356mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.98% 184g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 37.3 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 4.7 times more Vitamin B1, 5.4 times more Vitamin B2, 13.4 times more Vitamin B3 and 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Valencia Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Raw Valencia Oranges have 2.1 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.9 times more Calcium, 4.3 times more Copper, 50 times more Iron, 2.3 times more Magnesium, 25 times more Manganese, 5.4 times more Phosphorus, more Sodium and 16.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 4.9 times more Energy, 6 times more Fat, 15.4 times more Saturated Fat, 1.9 times more Omega 3, 7 times more Omega 6, 4 times more Carbohydrate and 7.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.