Comparing Nutrients in 7 ounces Muffins, English, mixed-grain (includes granola) VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Florida Oranges	Recommended Dietary Allowance
Energy	16% 466kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	70.7% 92g	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32.2% 18g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	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	71% 0.85mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	39.7% 159μg	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	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Florida Oranges	Recommended Dietary Allowance
Calcium	39% 389mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	75% 6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	23% 161mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, mixed-grain (includes granola) 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 Muffins, English, mixed-grain (includes granola) vs Florida Oranges:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 4.3 times more Vitamin B1, 7.8 times more Vitamin B2, 9 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.7 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Vitamin B6 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Muffins, English, mixed-grain (includes granola) 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 Muffins, English, mixed-grain (includes granola) vs Florida Oranges:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 4.6 times more Calcium, 6.2 times more Copper, 33.6 times more Iron, 4.1 times more Magnesium, 25.2 times more Manganese, 6.8 times more Phosphorus, 51 times more Selenium, more Sodium and 17.4 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.2 times more Water than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Florida Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 5.1 times more Energy, 17.1 times more Omega 6, 4 times more Carbohydrate and 13 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 11.3 times more Sugars than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Muffins, English, mixed-grain (includes granola) as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in seven ounces.