Comparing Nutrients in 500 calories Oranges VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 500 calories

• Oranges: 1064g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 208g

Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 5.1 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	77% 100g	130g per day for Men 19-50 years
Sugars	137% 99g	42.4% 30.8g	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	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	14.3% 5.4g	38g per day for Men 19-50 years
Protein	18% 10g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	71.5% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	47.8% 7.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	10.6% 0.14mg	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	79.8% 319μg	38.5% 154μg	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	629% 566mg	3% 2.7mg	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	12.8% 1.9mg	4.3% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.34% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	42.6% 426mg	23.8% 238mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	37% 0.33mg	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	13.3% 1.06mg	117% 9.38mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	52% 1.2mg	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	21.3% 149mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.5% 623mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	25% 923g	2.3% 84.6g	3700g per day for Men 19-50 years

Oranges VS Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Lets compare vitamin content per 500 calories of Oranges vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 500 calories of Oranges have more Vitamin A, 6.1 times more Vitamin B5, 4.6 times more Vitamin B6, 2.1 times more Vitamin B9, 209 times more Vitamin C and 3 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 500 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.5 times more Vitamin B3 than Raw Oranges.
• Both Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Raw Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oranges vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 500 calories of Oranges have 1.8 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 5.3 times more Potassium and 10.9 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 500 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 8.8 times more Iron, 4.5 times more Manganese, 1.3 times more Phosphorus, 8.5 times more Selenium, more Sodium and 2.7 times more Zinc than Raw Oranges.
• 500 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges have 1.2 times more Carbohydrate, 3.2 times more Sugars and 4.7 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 500 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.6 times more Protein than Raw Oranges.
• Both Oranges and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Energy per 500 calories.
• Both Raw Oranges as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.