Comparing Nutrients in 100 calories Muffins, English, wheat VS Muffins, English, whole-wheat

Weight per 100 calories

• Muffins, English, wheat: 44.8g
• Muffins, English, whole-wheat: 49.3g

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, wheat or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.9g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.35% 0.022g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	5.5% 4g	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	5.43% 2.06g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	7.74% 4.33g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Muffins, English, 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	16% 0.19mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	6.85% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	6.18% 0.08mg	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	7.17% 28.7μg	6.03% 24μg	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	1.35% 0.2mg	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.3% 0.36μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	8% 80mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	7.37% 0.066mg	11.6% 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	16% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.95% 16.6mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	38.3% 0.88mg	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	6.85% 48mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.4mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	10.6% 158mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	7.17% 0.79mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.61% 22.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Muffins, English, wheat vs Muffins, English, whole-wheat:

• Muffins, English, wheat have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Muffins, English, wheat vs Muffins, English, whole-wheat:

• Muffins, English, whole-wheat contain 1.6 times more Calcium, 1.6 times more Copper, 2.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Iron, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Muffins, English, whole-wheat contain 5.7 times more Sugars and 1.6 times more Fiber than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.