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

Weight per 300 calories

• Valencia Oranges: 612g
• Muffins, English, whole-wheat: 148g

Muffins, English, whole-wheat have 4.1 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	46% 59.7g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	40.3% 15.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	18.5% 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	59.7% 239μg	18% 72.4μg	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	330% 297mg	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	NA	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	24.5% 245mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35% 0.31mg	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	6.9% 0.55mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	115% 2.65mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	14.3% 529g	1.83% 67.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Valencia Oranges have more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, English, whole-wheat provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Valencia Oranges have 3.5 times more Potassium and 7.8 times more Water than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 1.6 times more Calcium, 1.4 times more Copper, 6.6 times more Iron, 1.7 times more Magnesium, 18.8 times more Manganese, 4 times more Phosphorus, more Sodium and 6.4 times more Zinc than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.4 times more Omega 3, 1.2 times more Carbohydrate and 1.5 times more Fiber than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 4.3 times more Omega 6 and 2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, English, whole-wheat offer comparable quantities of Energy per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3