Comparing Nutrients in 100 calories Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Muffins, English, mixed-grain (includes granola)

Weight per 100 calories

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough): 37g
• Muffins, English, mixed-grain (includes granola): 42.6g

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

Which food has more nutrients per 100 calories - Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.77% 1.3g	0.48% 0.34g	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	NA	g per day for Men 19-50 years
Fiber	2.73% 1.04g	3.14% 1.2g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.98% 0.1mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	9.53% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	3.47% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	1.24% 0.016mg	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	11% 44μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.77% 0.019μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	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	0.89% 0.13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.43% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	7.3% 73mg	8.34% 83.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	11.5% 0.1mg	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	21.5% 1.72mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.47% 10.4mg	4.15% 17.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	11% 0.26mg	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	5.66% 39.6mg	4.92% 34.5mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.8mg	1.95% 66.4mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.74μg	19.7% 11μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	8.45% 127mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.38% 0.59mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.46% 17g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B5 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Vitamin B1 per 100 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) 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, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Muffins, English, mixed-grain (includes granola):

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.3 times more Iron and 1.4 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.7 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.7 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Sugars than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.