Comparing Nutrients in 1 pound Navel Oranges VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Navel Oranges	English muffins, whole grain white	Recommended Dietary Allowance
Energy	7.66% 222kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0% 0g	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	175% 228g	130g per day for Men 19-50 years
Sugars	53% 38.6g	11% 7.94g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	English muffins, whole grain white	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19.5% 0.25mg	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	79.4% 318μg	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	298% 268mg	0% 0mg	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	4.54% 0.68mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	19.5% 195mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	82.7% 0.74mg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	NA	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	117% 1751mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS English muffins, whole grain white per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of English muffins, whole grain white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs English muffins, whole grain white:

• 1 pound of Navel Oranges has 1.4 times more Vitamin B6 and more Vitamin C than English muffins, whole grain white.
• While 1 lb of English muffins, whole grain white contains 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of English muffins, whole grain white have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs English muffins, whole grain white:

• 1 pound of Navel Oranges has 1.3 times more Potassium and 2.2 times more Water than English muffins, whole grain white.
• While 1 lb of English muffins, whole grain white contains 3.3 times more Calcium, 4.2 times more Copper, 19.5 times more Iron, 3 times more Magnesium, 5.5 times more Phosphorus, more Selenium, 386 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 4.9 times more Sugars than English muffins, whole grain white.
• While 1 lb of English muffins, whole grain white contains 5 times more Energy, 4 times more Carbohydrate, 1.6 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6 in one pound.