Comparing Nutrients in 7 ounces Fresh Orange juice VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	23% 16.7g	2.2% 1.6g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.8% 0.075mg	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	15% 59.5μg	39.7% 159μg	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	110% 99mg	0% 0mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	2.2% 22mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	53.6% 0.48mg	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	4.96% 0.4mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	52% 1.2mg	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	4.8% 33.7mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Muffins, English, mixed-grain (includes granola) per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Fresh Orange juice have more Vitamin C than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 4.8 times more Vitamin B1, 10.4 times more Vitamin B2, 9 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Fresh Orange juice have 1.3 times more Potassium and 2.2 times more Water than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 17.8 times more Calcium, 5.5 times more Copper, 15.1 times more Iron, 3.7 times more Magnesium, 43.1 times more Manganese, 4.8 times more Phosphorus, 255 times more Selenium, 298 times more Sodium and 27.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 10.4 times more Sugars than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 5.2 times more Energy, 18.3 times more Omega 6, 4.5 times more Carbohydrate, 14 times more Fiber and 13 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in seven ounces.