Comparing Nutrients in 100 calories Crackers, whole-wheat VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough): 37g

Crackers, whole-wheat have 1.6 times more energy per 100g than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough). It has very high energy density when compared to other foods. Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) having high energy density.

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	1.77% 1.3g	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	0% 0g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	6.35% 2.4g	2.73% 1.04g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	7.98% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	1.9% 0.025mg	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	1.64% 6.56μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.77% 0.019μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.7% 0.63mg	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	2.2% 0.33mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	6.6% 0.059mg	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	9.78% 0.78mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	2.47% 10.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	10% 0.23mg	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	11% 77.5mg	5.66% 39.6mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	1.4% 47.8mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	17.7% 9.74μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.33% 12.2g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Muffins, English, Plain, Toasted, Enriched, With Calcium Propionate (includes Sourdough) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)?

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 100 calories of Crackers, whole-wheat have 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin E and 12.3 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 100 kcal of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.7 times more Vitamin B1, 21.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.7 times more Vitamin B9 than Crackers, whole-wheat.
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Crackers, whole-wheat vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 100 calories of Crackers, whole-wheat have 1.7 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 100 kcal of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 8.7 times more Calcium, 2.2 times more Iron and 4.1 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain similar levels of Sodium and Zinc per 100 calories.
• 100 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 100 calories of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat have 4.4 times more Fat, 6 times more Omega 3, 4.6 times more Omega 6 and 2.3 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 100 kcal of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide inadequate amounts of Omega 6