Comparing Nutrients in 100 calories Muffins, English, mixed-grain (includes granola) VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 100 calories

• Muffins, English, mixed-grain (includes granola): 42.6g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 41.7g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Muffins, English, mixed-grain (includes granola) or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	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	0.79% 0.77g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.77% 0.012g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	15% 19.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.48% 0.34g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.14% 1.2g	2.85% 1.1g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	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	15.2% 0.18mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	6.9% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	9.56% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.24% 0.016mg	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	8.5% 34μg	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	0% 0mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.87% 1.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	8.34% 83.4mg	4.75% 47.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	16% 1.3mg	23.4% 1.88mg	8mg per day for Men 19-50 years
Magnesium	4.15% 17.4mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	4.92% 34.5mg	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	1.95% 66.4mg	2.12% 72mg	3400mg per day for Men 19-50 years
Selenium	19.7% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8.45% 127mg	8.3% 125mg	1500mg per day for Men 19-50 years
Zinc	5.38% 0.59mg	3.67% 0.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Muffins, English, mixed-grain (includes granola) vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Muffins, English, mixed-grain (includes granola) have 1.5 times more Vitamin B2 and 2 times more Vitamin B5 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.7 times more Vitamin B6 than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Muffins, English, mixed-grain (includes granola) as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Muffins, English, mixed-grain (includes granola) vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• Muffins, English, mixed-grain (includes granola) have 1.8 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 1.2 times more Selenium and 1.5 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.5 times more Iron than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Manganese, Phosphorus, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Muffins, English, mixed-grain (includes granola) have 1.8 times more Omega 6 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 17.8 times more Sugars than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, raisin-cinnamon (includes apple-cinnamon) have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Muffins, English, mixed-grain (includes granola) as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.