Comparing Nutrients in 7 ounces English muffins, whole grain white VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	English muffins, whole grain white	Florida Oranges	Recommended Dietary Allowance
Energy	16.8% 486kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	17.6% 23g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	25% 18g	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	18.3% 6.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	25% 14g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	7.8% 0.1mg	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	34.7% 139μg	8.43% 33.7μg	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	0% 0mg	99% 89.3mg	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	3.3% 0.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Florida Oranges	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	8.6% 0.077mg	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	62.8% 5.02mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2.07% 0.048mg	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	36% 252mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.1% 78.3g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of English muffins, whole grain white versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of English muffins, whole grain white vs Florida Oranges:

• 7 ounces of English muffins, whole grain white have 2.6 times more Vitamin B1, 4.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 4.1 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain more Vitamin C than English muffins, whole grain white.
• Both English muffins, whole grain white and Florida Oranges provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin C
• Both English muffins, whole grain white as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for English muffins, whole grain white vs Florida Oranges:

• 7 ounces of English muffins, whole grain white have 3.3 times more Calcium, 4.2 times more Copper, 28.1 times more Iron, 3.3 times more Magnesium, 10.6 times more Phosphorus, 34.6 times more Selenium, more Sodium and 12.1 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Potassium and 2.2 times more Water than English muffins, whole grain white.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, whole grain white have 5.3 times more Energy, 4.3 times more Carbohydrate, 1.5 times more Fiber and 10 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 5.2 times more Sugars than English muffins, whole grain white.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both English muffins, whole grain white as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.