Comparing Nutrients in 300 calories Muffins, English, mixed-grain (includes granola) VS Oranges with Peel

Weight per 300 calories

• Muffins, English, mixed-grain (includes granola): 128g
• Oranges with Peel: 476g

Muffins, English, mixed-grain (includes granola) have 3.7 times more energy per 100g than Oranges with Peel . It has above average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	56.8% 74g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	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	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	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.73% 0.049mg	34% 0.44mg	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	25.5% 102μg	35.7% 143μg	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	0% 0mg	376% 338mg	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	0% 0mg	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

	Muffins, English, mixed-grain (includes granola)	Oranges with Peel	Recommended Dietary Allowance
Calcium	25% 250mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	30% 0.27mg	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	48% 3.86mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	14.8% 103mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	59% 32.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	25.4% 380mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	10.6% 392g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Muffins, English, mixed-grain (includes granola) vs Oranges with Peel :

• 300 calories of Muffins, English, mixed-grain (includes granola) have 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 3 times more Vitamin B5, 9.1 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Oranges with Peel provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Muffins, English, mixed-grain (includes granola) vs Oranges with Peel :

• 300 calories of Muffins, English, mixed-grain (includes granola) have 9.8 times more Selenium, 39.9 times more Sodium and 3.4 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.3 times more Calcium, 1.3 times more Magnesium, 4.7 times more Potassium and 7.6 times more Water than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Oranges with Peel contain similar levels of Copper, Iron and Phosphorus per 300 calories.
• 300 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, mixed-grain (includes granola) have 1.9 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 6 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.