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

Weight per 100 calories

• Muffins, English, whole-wheat: 49.3g
• Muffins, oat bran: 37g

Muffins, oat bran have 1.3 times more energy per unit of mass than Muffins, English, whole-wheat, which is high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 100 calories - Muffins, English, whole-wheat or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	13.8% 18g	130g per day for Men 19-50 years
Sugars	5.5% 4g	4.2% 3.04g	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	8.7% 3.3g	4.5% 1.7g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.85% 0.34mg	7.5% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.18% 0.08mg	4.6% 0.06mg	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	6.03% 24μg	8.24% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.15% 0.004μg	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	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	13% 131mg	2.33% 23.3mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	13.6% 0.12mg	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	15% 1.2mg	19.4% 1.56mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	42.4% 0.97mg	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	20% 139mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	5.52% 188mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	9.7% 146mg	1500mg per day for Men 19-50 years
Zinc	7.17% 0.79mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.35% 13g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Muffins, oat bran.
• While Muffins, oat bran contain 1.4 times more Vitamin B9 and 9.8 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B5 and Vitamin E per 100 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Muffins, English, whole-wheat have 5.6 times more Calcium, 4.9 times more Selenium and 1.2 times more Sodium than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Iron, 1.7 times more Magnesium and 1.8 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Copper, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Muffins, English, whole-wheat have 1.3 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 2.6 times more Fat, 2.4 times more Saturated Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.