Comparing Nutrients in 7 ounces Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Navel Oranges	Recommended Dietary Allowance
Energy	16.4% 476kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	19% 25g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	28% 15.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Navel 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	68% 0.82mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12% 0.16mg	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	36.7% 147μg	17% 67.5μg	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	2.87% 2.58mg	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Navel Oranges	Recommended Dietary Allowance
Calcium	22.6% 226mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	112% 8.93mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	2.5% 0.058mg	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	25.8% 181mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.6% 593mg	0.13% 2mg	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	2.18% 80.6g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Navel Oranges:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 6.1 times more Vitamin B1, 4.2 times more Vitamin B2, 8.6 times more Vitamin B3, 2.2 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 45.5 times more Vitamin C than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Navel Oranges provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Navel Oranges:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2.7 times more Calcium, 4.1 times more Copper, 34.6 times more Iron, 2.1 times more Magnesium, 19.8 times more Manganese, 4 times more Phosphorus, more Selenium, 299 times more Sodium and 12.1 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.1 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Navel Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 4.9 times more Energy, 3.8 times more Carbohydrate, 1.7 times more Sugars and 8.7 times more Protein than Navel Oranges.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.