Comparing Nutrients in 100 calories Muffins, English, mixed-grain (includes granola) VS Crackers, whole-wheat

Weight per 100 calories

• Muffins, English, mixed-grain (includes granola): 42.6g
• Crackers, whole-wheat: 23.4g

Crackers, whole-wheat have 1.8 times more energy per unit of mass than Muffins, English, mixed-grain (includes granola), which is very high in comparison to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

Discover which food has more nutrients per 100 calories - Muffins, English, mixed-grain (includes granola) or Crackers, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.48% 0.34g	0.38% 0.28g	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	% 0.075g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	3.14% 1.2g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	4.42% 2.48g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.24% 0.016mg	3.33% 0.043mg	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	1.64% 6.56μg	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% 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	0% 0mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	8.34% 83.4mg	0.84% 8.43mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	11% 0.098mg	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	16% 1.3mg	9.78% 0.78mg	8mg per day for Men 19-50 years
Magnesium	4.15% 17.4mg	6.13% 25.8mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	22% 0.5mg	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	4.92% 34.5mg	11% 77.5mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.4mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	19.7% 11μg	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	8.45% 127mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	5.38% 0.59mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.019% 0.69g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Crackers, Whole-wheat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Muffins, English, mixed-grain (includes granola) or Crackers, whole-wheat?

Lets compare vitamin content per 100 calories of Muffins, English, mixed-grain (includes granola) vs Crackers, whole-wheat:

• 100 calories of Muffins, English, mixed-grain (includes granola) have 4.3 times more Vitamin B1, 27.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 2.7 times more Vitamin B6, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Crackers, whole-wheat provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Muffins, English, mixed-grain (includes granola) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Muffins, English, mixed-grain (includes granola) vs Crackers, whole-wheat:

• 100 calories of Muffins, English, mixed-grain (includes granola) have 9.9 times more Calcium, 1.6 times more Iron and 4.6 times more Selenium than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 1.5 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus and 1.5 times more Sodium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Crackers, whole-wheat contain similar levels of Copper and Zinc per 100 calories.
• 100 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium
• 100 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Muffins, English, mixed-grain (includes granola) have 1.2 times more Carbohydrate and 1.6 times more Protein than Crackers, whole-wheat.
• While 100 kcal of Crackers, whole-wheat contain 4.3 times more Fat, 16 times more Omega 3, 6.3 times more Omega 6 and 2 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Crackers, whole-wheat offer comparable quantities of Energy per 100 calories.
• 100 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 and Omega 6