Comparing Nutrients in 300 calories Oranges with Peel VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Weight per 300 calories

• Oranges with Peel: 476g
• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon): 109g

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 4.4 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Oranges with Peel	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	20% 14.5g	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	56.4% 21.4g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	11% 6.2g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.2% 0.067mg	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	35.7% 143μg	23.4% 93μg	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	376% 338mg	1.7% 1.52mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.26% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	33.3% 333mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	21% 0.19mg	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	47.6% 3.8mg	66.6% 5.33mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	7.25% 30.4mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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% 105mg	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	24.8% 372mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.94% 35g	3700g per day for Men 19-50 years

Oranges With Peel VS Muffins, English, Raisin-cinnamon, Toasted (includes Apple-cinnamon) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 300 calories of Oranges with Peel have more Vitamin A, 5.1 times more Vitamin B5, 6.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 222.2 times more Vitamin C than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 300 calories of Oranges with Peel have 2.2 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 4.4 times more Potassium and 11.2 times more Water than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.4 times more Iron, 7.9 times more Selenium, 39 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate and 6.6 times more Fiber than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.