Comparing Nutrients in 7 ounces Navel Oranges VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Navel Oranges	English muffins, whole grain white	Recommended Dietary Allowance
Energy	3.35% 97kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	76.6% 100g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.8% 3.47g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.55% 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	17% 67.5μg	34.7% 139μg	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	130% 117mg	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	2% 0.3mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	36% 0.33mg	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	3.22% 0.26mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	6.52% 45.6mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.1% 78.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS English muffins, whole grain white per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of English muffins, whole grain white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs English muffins, whole grain white:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B6 and more Vitamin C than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 3.9 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs English muffins, whole grain white:

• 7 ounces of Navel Oranges have 1.3 times more Potassium and 2.2 times more Water than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 3.3 times more Calcium, 4.2 times more Copper, 19.5 times more Iron, 3 times more Magnesium, 5.5 times more Phosphorus, more Selenium, 386 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4.9 times more Sugars than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 5 times more Energy, 4 times more Carbohydrate, 1.6 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.