Comparing Nutrients in 5 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 322kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	17% 22g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.35% 0.98g	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	% 0.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	10% 0.13mg	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	33.3% 133μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.83% 2.55mg	112% 101mg	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	2.93% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 231mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	8.98% 0.081mg	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	71% 5.67mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	18.6% 130mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.67% 61.7g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges with Peel :

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.8 times more Vitamin B1, 5 times more Vitamin B2, 8.1 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B6 and 39.4 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Oranges with Peel provide similar amounts of Vitamin B5 per five ounces.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Oranges with Peel :

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.3 times more Calcium, 2.4 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 4.2 times more Phosphorus, 32 times more Selenium, 212.5 times more Sodium and 9.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Potassium and 1.9 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 3.6 times more Energy, 20.9 times more Saturated Fat, 3 times more Omega 3, 10.2 times more Omega 6, 2.8 times more Carbohydrate and 6.8 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6