Comparing Nutrients in 14 ounces Croutons, plain VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Croutons, plain	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	55.7% 1615kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	8.27% 8g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	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	224% 292g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.3% 20.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	206% 2.47mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	131% 524μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	30% 302mg	78% 782mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	202% 16mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	65.2% 456mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Croutons, plain vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Croutons, plain have 1.3 times more Vitamin B5 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.6 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Croutons, plain as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A in 14 oz.

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

• Croutons, plain have 1.4 times more Selenium and 1.5 times more Sodium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.6 times more Calcium, 1.3 times more Manganese and 1.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Copper, Iron, Magnesium, Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Croutons, plain have 1.5 times more Energy, 3.3 times more Fat, 2.8 times more Saturated Fat, 1.4 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.3 times more Omega 3 than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Protein per 14 oz.
• Both Croutons, plain as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.