Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	58.4% 1695kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	141% 184g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	4.43% 3.2g	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	0% 0g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	29.2% 11g	38g per day for Men 19-50 years
Protein	75% 42g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	60% 0.72mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	11.6% 0.15mg	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	27.8% 111μg	79.4% 318μg	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	37.3% 5.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	14.3% 143mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	107% 0.96mg	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	166% 13.3mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	104% 2.4mg	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	188% 1314mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola) per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Crackers, whole-wheat have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 2.4 times more Vitamin B1, 14.9 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 14 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Crackers, whole-wheat have 1.7 times more Copper, 2.7 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 5.4 times more Calcium and 2.5 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 1.8 times more Energy, 7.9 times more Fat, 9 times more Saturated Fat, 29.1 times more Omega 3, 11.5 times more Omega 6, 1.5 times more Carbohydrate and 3.7 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3