Comparing Nutrients in 300 calories Muffins, English, whole-wheat VS Oranges with Peel

Weight per 300 calories

• Muffins, English, whole-wheat: 148g
• Oranges with Peel: 476g

Muffins, English, whole-wheat have 3.2 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, whole-wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Muffins, English, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	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	46% 59.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	26% 9.9g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	23.2% 13g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	37% 0.44mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	18% 72.4μg	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	4.04% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	39% 392mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	35% 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	45.3% 3.62mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	59.5% 417mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	108% 59.6μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	10.6% 392g	3700g per day for Men 19-50 years

Muffins, English, Whole-wheat VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, English, whole-wheat or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Muffins, English, whole-wheat vs Oranges with Peel :

• 300 calories of Muffins, English, whole-wheat have 2.1 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Muffins, English, whole-wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Muffins, English, whole-wheat vs Oranges with Peel :

• 300 calories of Muffins, English, whole-wheat have 1.6 times more Magnesium, 4 times more Phosphorus, 17.9 times more Selenium, 56.5 times more Sodium and 4.5 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3 times more Potassium and 5.8 times more Water than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oranges with Peel contain similar levels of Calcium, Copper and Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, whole-wheat have 5.6 times more Omega 6 and 2.1 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.2 times more Fiber than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Muffins, English, whole-wheat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.