Comparing Nutrients in 5 ounces Navel Oranges VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Navel Oranges	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.94% 1.18g	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	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	6.8% 4.9g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Muffins, English, plain, toasted, enriched, with 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.3% 0.095mg	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	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	2.68% 2.4mg	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	1.4% 0.21mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	6.1% 61mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	25% 0.23mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	39% 0.89mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.8% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.26% 46.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Muffins, English, plain, toasted, enriched, with 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 Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 5 ounces of Navel Oranges have 34.8 times more Vitamin C than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 8 times more Vitamin B1, 5.5 times more Vitamin B2, 11.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin E
• 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 5 ounces of Navel Oranges have 1.3 times more Potassium and 2.6 times more Water than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.6 times more Calcium, 4.1 times more Copper, 35.8 times more Iron, 2.5 times more Magnesium, 21.7 times more Manganese, 4.7 times more Phosphorus, more Selenium, 477 times more Sodium and 17.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.4 times more Sugars than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 5.5 times more Energy, 13.5 times more Fat, 9.9 times more Omega 3, 36.2 times more Omega 6, 4.2 times more Carbohydrate, 1.3 times more Fiber and 11.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein