Comparing Nutrients in 7 ounces Oranges with Peel VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Oranges with Peel	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	4.3% 125kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	70.6% 51.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 51g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	14% 139mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16% 0.14mg	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	20% 1.6mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.41mg	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	6.24% 43.7mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Keikitos (muffins), Latino bakery item per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Keikitos (muffins), Latino bakery item:

• Both Raw Oranges with Peel and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Oranges with Peel vs Keikitos (muffins), Latino bakery item:

• 7 ounces of Oranges with Peel have 2.2 times more Potassium and 6.3 times more Water than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 1.3 times more Copper, 3.2 times more Iron, 11.6 times more Phosphorus, 21.9 times more Selenium, 257.5 times more Sodium and 4.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Keikitos (muffins), Latino bakery item contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 7.4 times more Energy, 84.1 times more Fat, 3.4 times more Carbohydrate and 5.2 times more Protein than Raw Oranges with Peel .