Comparing Nutrients in 14 ounces English muffins, plain, unenriched, without calcium propionate (includes sourdough) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, unenriched, without calcium propionate (includes sourdough)	13%	7%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Blanched Almonds	Recommended Dietary Allowance
Energy	32% 933kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	19% 3.23g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Blanched Almonds	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35% 0.46mg	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	36.7% 147μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	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	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Blanched Almonds	Recommended Dietary Allowance
Calcium	20.6% 206mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	453% 4.08mg	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	44% 3.53mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	317% 7.3mg	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	75.4% 528mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	123% 1842mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.5% 167g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, unenriched, without calcium propionate (includes sourdough) VS Blanched Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of English muffins, plain, unenriched, without calcium propionate (includes sourdough) versus 14 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of English muffins, plain, unenriched, without calcium propionate (includes sourdough) vs Blanched Almonds:

• 14 ounces of English muffins, plain, unenriched, without calcium propionate (includes sourdough) have 1.4 times more Vitamin B5 than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• Both English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Blanched Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• Both English muffins, plain, unenriched, without calcium propionate (includes sourdough) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for English muffins, plain, unenriched, without calcium propionate (includes sourdough) vs Blanched Almonds:

• 14 ounces of English muffins, plain, unenriched, without calcium propionate (includes sourdough) have 24.4 times more Sodium than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 4.5 times more Calcium, 8 times more Copper, 3.7 times more Iron, 12.8 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 4.2 times more Zinc than English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of English muffins, plain, unenriched, without calcium propionate (includes sourdough) have 18.8 times more Omega 3 and 2.5 times more Carbohydrate than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 2.5 times more Energy, 29.2 times more Fat, 15.3 times more Saturated Fat, 15.2 times more Omega 6, 3.7 times more Fiber and 2.8 times more Protein than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3