Comparing Nutrients in 14 ounces Cracker, meal VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Cracker, meal	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	52.4% 1520kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	168% 218g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	73% 53g	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	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	66% 37g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Muffins, English, raisin-cinnamon, toasted (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	230% 2.76mg	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	19% 0.25mg	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	135% 540μg	85.3% 341μg	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	6.17% 5.56mg	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	11.4% 1.7mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	9.13% 91mg	55% 552mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	77% 0.69mg	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	230% 18.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	124% 2.86mg	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	59% 413mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.82% 30g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracker, meal versus 14 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracker, meal vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 14 ounces of Cracker, meal have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.6 times more Vitamin B9 than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.6 times more Vitamin B6 and 8.3 times more Vitamin K than Cracker, meal.
• Both Cracker, meal and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cracker, meal have insufficient amounts of Vitamin K
• Both Cracker, meal as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cracker, meal vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 14 ounces of Cracker, meal have 1.3 times more Copper, 1.3 times more Manganese and 1.7 times more Selenium than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 6 times more Calcium, 1.7 times more Potassium, 21.4 times more Sodium and 1.4 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracker, meal have 1.4 times more Energy, 1.6 times more Omega 6 and 1.5 times more Carbohydrate than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 1.3 times more Fat and 40.4 times more Sugars than Cracker, meal.
• Both Cracker, meal and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) offer comparable quantities of Omega 3, Fiber and Protein per 14 ounces.