Comparing Nutrients in 1 pound Oranges with Peel VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	9.85% 286kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	4.3% 3.13g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	19% 0.24mg	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	107% 426μg	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	358% 322mg	9.07% 8.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	31.8% 318mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	68% 0.61mg	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	45.4% 3.63mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	14.3% 100mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	10% 373g	5.34% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Oranges with Peel has 1.7 times more Vitamin B6 and 39.4 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 4.8 times more Vitamin B1, 5 times more Vitamin B2, 8.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B5 per one pound.
• Both Raw Oranges with Peel as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 1 pound of Oranges with Peel has 1.8 times more Potassium and 1.9 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 2.3 times more Calcium, 2.4 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 4.2 times more Phosphorus, 32 times more Selenium, 212.5 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.3 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) contains 3.6 times more Energy, 20.9 times more Saturated Fat, 3 times more Omega 3, 10.2 times more Omega 6, 2.8 times more Carbohydrate and 6.8 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6