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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Navel 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	0.7% 0.68g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	168% 218g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	19.5% 195mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1356mg	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	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 1.2 times more Vitamin B5 and 45.5 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 lb of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 6.1 times more Vitamin B1, 4.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2.2 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navel Oranges has 2.1 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 lb of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 2.7 times more Calcium, 4.1 times more Copper, 34.6 times more Iron, 2.1 times more Magnesium, 19.8 times more Manganese, 4 times more Phosphorus, more Selenium, 299 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 4.9 times more Energy, 3.8 times more Carbohydrate, 1.7 times more Sugars and 8.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6 in one pound.