Comparing Nutrients in 5 ounces Navel Oranges VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	50% 65.2g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.7% 0.061mg	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	12% 48μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20.3% 0.18mg	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	2.3% 0.18mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	22% 0.51mg	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	4.66% 32.6mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Navel Oranges have 1.8 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 6.5 times more Vitamin B1, 5.5 times more Vitamin B2, 9.1 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Navel Oranges have 1.3 times more Potassium and 2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 3.3 times more Copper, 19.2 times more Iron, 1.9 times more Magnesium, 12.3 times more Manganese, 5.8 times more Phosphorus, 464 times more Sodium and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 4.8 times more Energy, 8.3 times more Omega 3, 35.3 times more Omega 6, 3.7 times more Carbohydrate and 8.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein