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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Valencia Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	3.35% 97kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	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	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	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	10.4% 355mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.16% 79.8g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Valencia Oranges have 1.7 times more Vitamin B6 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 4.9 times more Vitamin B1, 7.8 times more Vitamin B2, 13.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Valencia Oranges have 2.1 times more Water than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 4.9 times more Calcium, 6.6 times more Copper, 33.6 times more Iron, 4.1 times more Magnesium, 26.3 times more Manganese, 4.8 times more Phosphorus, more Sodium and 23.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, English, mixed-grain (includes granola) contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, English, mixed-grain (includes granola) contain 4.8 times more Energy, 12.1 times more Omega 6, 3.9 times more Carbohydrate and 8.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in seven ounces.