Comparing Nutrients in 14 ounces Muffins, blueberry, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, blueberry, dry mix	Almonds	Recommended Dietary Allowance
Energy	40% 1163kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	179% 130g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	131% 49.6g	38g per day for Men 19-50 years
Protein	24.7% 14g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	43.7% 175μg	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	10% 9.13mg	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	678% 102mg	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

	Muffins, blueberry, dry mix	Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	455% 4.1mg	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	80.4% 6.43mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	125% 873mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, blueberry, dry mix vs Almonds:

• Muffins, blueberry, dry mix have 1.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.7 times more Vitamin B6 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Muffins, blueberry, dry mix as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Muffins, blueberry, dry mix vs Almonds:

• Muffins, blueberry, dry mix have 479 times more Sodium than Almonds.
• While Almonds contain 14.9 times more Calcium, 11.7 times more Copper, 2.3 times more Iron, 20.8 times more Magnesium, 7.9 times more Manganese, 2.2 times more Phosphorus, 15.3 times more Potassium, 1.3 times more Selenium and 9.5 times more Zinc than Muffins, blueberry, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Muffins, blueberry, dry mix have 2.8 times more Carbohydrate and 7.5 times more Sugars than Almonds.
• While Almonds contain 2 times more Energy, 15.4 times more Fat, 3.3 times more Saturated Fat, 9.4 times more Omega 6, 8.9 times more Fiber and 6.1 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.