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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Oranges	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	3.2% 93kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.66% 7g	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	1.9% 1.37g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.24% 0.11mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	3.97% 3.57mg	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	2.4% 0.36mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	29.8% 0.27mg	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	2.5% 0.2mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	43.6% 1mg	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	3.97% 27.8mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.65% 172g	2.34% 86.4g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 29.6 times more Vitamin C than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 5.5 times more Vitamin B1, 6.3 times more Vitamin B2, 14.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Oranges have 1.7 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.1 times more Calcium, 3 times more Copper, 40 times more Iron, 2.4 times more Magnesium, 20.2 times more Manganese, 6.6 times more Phosphorus, 44.8 times more Selenium, more Sodium and 15 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.6 times more Sugars than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.8 times more Energy, 14.1 times more Fat, 48.9 times more Saturated Fat, 6.9 times more Omega 3, 24.9 times more Omega 6, 3.8 times more Carbohydrate, 1.5 times more Fiber and 9.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.