Comparing Nutrients in 5 ounces Valencia Oranges VS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	5%	22%	73%

Macro Nutrients

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.4% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	82.4% 107g	130g per day for Men 19-50 years
Sugars	NA	78.2% 56.7g	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	9.33% 3.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	14% 55.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	NA	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	1.6% 0.13mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	NA	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	55.8% 836mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

• Both Raw Valencia Oranges and Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Valencia Oranges vs Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry:

• 5 ounces of Valencia Oranges have 15.1 times more Water than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While 5 oz of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contain 2.1 times more Calcium, 27.4 times more Iron and more Sodium than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.5 times more Fiber than Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry.
• While 5 oz of Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dry contain 8.5 times more Energy, 34.3 times more Fat, 60 times more Saturated Fat, 6.4 times more Carbohydrate and 5.4 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein