Comparing Nutrients in 1 pound Navel Oranges VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	7.66% 222kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	161% 209g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	25.7% 0.31mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	84% 336μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	19.5% 195mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10.5% 390g	5.16% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Navel Oranges has 1.8 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 6.5 times more Vitamin B1, 5.5 times more Vitamin B2, 9.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Navel Oranges vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Navel Oranges has 1.3 times more Potassium and 2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 3.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 12.3 times more Manganese, 5.8 times more Phosphorus, 464 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 4.8 times more Energy, 8.3 times more Omega 3, 35.3 times more Omega 6, 3.7 times more Carbohydrate and 8.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein