Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	58.4% 1695kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	161% 209g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	19% 13.8g	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	73% 41g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	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	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	20.5% 0.27mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	14.3% 143mg	78% 782mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	70.6% 0.64mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	109% 2.5mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) 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, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 14 ounces of Crackers, whole-wheat have 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 3.9 times more Vitamin E and 19.4 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 14 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 3 times more Vitamin B1, 13.3 times more Vitamin B2, 4.3 times more Vitamin B9 and more Vitamin B12 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 14 ounces of Crackers, whole-wheat have 2.6 times more Copper, 3.9 times more Magnesium, 3.4 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Sodium and 1.9 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 14 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 5.5 times more Calcium, 1.4 times more Iron and 2.6 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 1.6 times more Energy, 7 times more Fat, 3.9 times more Saturated Fat, 9.5 times more Omega 3, 7.3 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 14 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.9 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Protein per 14 ounces.