Comparing Nutrients in 14 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Energy	31% 901kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	247% 321g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.8% 1.3g	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	3.78% 2.74g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	27% 10.3g	38g per day for Men 19-50 years
Protein	63% 35.2g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	12% 0.15mg	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	93% 373μg	135% 540μg	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	7.94% 7.14mg	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	8.2% 1.23mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Calcium	64.7% 647mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	99% 0.89mg	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	198% 16mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	163% 3.75mg	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	52% 365mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Cracker, meal per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 14 oz of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Cracker, meal:

• 14 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.4 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• While 14 oz of Cracker, meal contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 14 ounces of Cracker, meal have insufficient amounts of Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Cracker, meal:

• 14 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7.1 times more Calcium, 26.6 times more Sodium and 1.5 times more Zinc than Cracker, meal.
• While 14 oz of Cracker, meal contain 1.7 times more Copper, 1.9 times more Manganese and 1.9 times more Selenium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Cracker, meal contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.7 times more Saturated Fat, 1.2 times more Omega 3, 10.7 times more Sugars and 1.3 times more Fiber than Cracker, meal.
• While 14 oz of Cracker, meal contain 1.7 times more Energy, 1.5 times more Omega 6 and 1.8 times more Carbohydrate than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Cracker, meal offer comparable quantities of Protein per 14 ounces.