Comparing Nutrients in 7 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Valencia Oranges	Recommended Dietary Allowance
Energy	15.5% 450kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	18% 23.6g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	1.9% 1.37g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	9.6% 0.13mg	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	46.6% 187μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	107% 96mg	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	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Valencia Oranges	Recommended Dietary Allowance
Calcium	32.3% 323mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	8.16% 0.073mg	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	99% 7.94mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	2% 0.046mg	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	26% 183mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	NA	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Valencia Oranges:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 5.5 times more Vitamin B1, 6.3 times more Vitamin B2, 14.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 26.9 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw Valencia Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Valencia Oranges:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.1 times more Calcium, 3.6 times more Copper, 44.4 times more Iron, 2.4 times more Magnesium, 22 times more Manganese, 5.4 times more Phosphorus, more Sodium and 17.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.6 times more Energy, 5.6 times more Fat, 20.9 times more Saturated Fat, 3 times more Omega 3, 10.2 times more Omega 6, 3.7 times more Carbohydrate, 1.4 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.