Comparing Nutrients in 14 ounces English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	33.5% 972kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	194% 252g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	61% 44g	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	36.6% 14g	29.2% 11g	38g per day for Men 19-50 years
Protein	49.8% 28g	59% 33g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.35mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.3% 0.29mg	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	69.5% 278μg	110% 441μg	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	6.6% 0.99mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	55.6% 556mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	57.3% 0.52mg	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	126% 10mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	72% 504mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.23% 157g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of English muffins, whole grain white versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.4 times more Vitamin E and 1.3 times more Vitamin K than English muffins, whole grain white.
• 14 ounces of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both English muffins, whole grain white as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of English muffins, whole grain white have more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus and 1.4 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Sodium than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron, Magnesium, Potassium and Selenium per 14 ounces.
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of English muffins, whole grain white have 1.3 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.8 times more Energy, 9.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 6.3 times more Sugars than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Protein per 14 ounces.
• 14 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6