Comparing Nutrients in 7 ounces Florida Oranges VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Florida Oranges	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	3.15% 91kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	93% 121g	130g per day for Men 19-50 years
Sugars	25% 18g	89.6% 65g	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	12.5% 4.76g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.5% 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	8.43% 33.7μg	26.3% 105μg	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	99% 89.3mg	5.07% 4.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19.4% 0.17mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	24% 0.55mg	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	3.4% 24mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.6% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Muffins, blueberry, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Muffins, blueberry, dry mix:

• 7 ounces of Florida Oranges have 19.6 times more Vitamin C than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Muffins, blueberry, dry mix:

• 7 ounces of Florida Oranges have 2.4 times more Calcium, 3.5 times more Potassium and 2.9 times more Water than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 2.3 times more Copper, 18 times more Iron, 1.3 times more Magnesium, 11.5 times more Manganese, 18.3 times more Phosphorus, 6.2 times more Selenium, more Sodium and 4.1 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.7 times more Fiber than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 6.4 times more Energy, 15.5 times more Fat, 46.4 times more Saturated Fat, 42.2 times more Omega 6, 5.3 times more Carbohydrate, 3.6 times more Sugars and 5 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in seven ounces.