Comparing Nutrients in 100 calories Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 41.7g

Crackers, whole-wheat have 1.8 times more energy per 100g than Muffins, English, raisin-cinnamon (includes apple-cinnamon). It has very high energy density when compared to other foods. Muffins, English, raisin-cinnamon (includes apple-cinnamon) having above average energy density.

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	0.76% 0.13g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	8.5% 6.15g	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	% 0g	g per day for Men 19-50 years
Fiber	6.35% 2.4g	2.85% 1.1g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	6.9% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	2.1% 0.028mg	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	7.7% 31μg	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	0% 0mg	0.6% 0.54mg	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	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	0.87% 1.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	4.75% 47.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	7.4% 0.067mg	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	23.4% 1.88mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	10.4% 0.24mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	2.12% 72mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	3.67% 0.4mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.46% 17g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 100 calories of Crackers, whole-wheat have 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin E and 6.1 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 100 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 4 times more Vitamin B1, 18.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.7 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, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon):

• 100 calories of Crackers, whole-wheat have 1.5 times more Copper, 2.7 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Sodium and 1.5 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 100 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 5.6 times more Calcium, 2.4 times more Iron and 3.8 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Potassium per 100 calories.
• 100 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat have 4.4 times more Fat, 15.8 times more Omega 3, 11.1 times more Omega 6 and 2.2 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 100 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 22.1 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6