Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Muffins, English, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, wheat	Recommended Dietary Allowance
Energy	58.4% 1695kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	137% 178g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	8.54% 6.2g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	75% 42g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, wheat	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	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	83.2% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	26.6% 0.35mg	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	63.5% 254μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	14.3% 143mg	70.6% 706mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	65.3% 0.59mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	173% 3.97mg	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	188% 1314mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.54% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Muffins, English, wheat 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, wheat:

• 14 ounces of Crackers, whole-wheat have 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin E and 34 times more Vitamin K than Muffins, English, wheat.
• While 14 oz of Muffins, English, wheat contain 2.4 times more Vitamin B1, 13.9 times more Vitamin B2 and 2.3 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, wheat have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, wheat 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, wheat:

• 14 ounces of Crackers, whole-wheat have 2.8 times more Copper, 3 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 2.5 times more Zinc than Muffins, English, wheat.
• While 14 oz of Muffins, English, wheat contain 4.9 times more Calcium and 2.9 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, wheat contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 1.9 times more Energy, 7.1 times more Fat, 7.2 times more Saturated Fat, 17.6 times more Omega 3, 7.8 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Muffins, English, wheat.
• While 14 oz of Muffins, English, wheat contain 1.3 times more Sugars than Crackers, whole-wheat.