Comparing Nutrients in 100 grams Navel Oranges VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Navel Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	1.7% 49kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.1% 0.81g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.92% 0.038mg	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	8.5% 34μg	20% 80μg	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	65.7% 59mg	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	1% 0.15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	4.3% 43mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	27% 0.24mg	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	1.63% 0.13mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	26.3% 0.6mg	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	3.3% 23mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Muffins, English, mixed-grain (includes granola) per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Navel Oranges have 2.1 times more Vitamin B6 and more Vitamin C than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 6.3 times more Vitamin B1, 6.1 times more Vitamin B2, 8.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Navel Oranges.
• 100 grams of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Navel Oranges have 2.1 times more Water than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 4.6 times more Calcium, 6.2 times more Copper, 23.2 times more Iron, 3.7 times more Magnesium, 20.8 times more Manganese, 3.5 times more Phosphorus, more Selenium, 298 times more Sodium and 17.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Muffins, English, mixed-grain (includes granola) contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 10.5 times more Sugars than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 4.8 times more Energy, 23.1 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in 100 grams.