Comparing Nutrients in 14 ounces Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Croutons, plain	Recommended Dietary Allowance
Energy	33% 953kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	224% 292g	130g per day for Men 19-50 years
Sugars	81% 58.6g	NA	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	% 0g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	56% 31.4g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.64mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.94% 0.1mg	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	73.4% 294μg	131% 524μg	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	5.73% 5.16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Croutons, plain	Recommended Dietary Allowance
Calcium	45.2% 452mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	72% 0.65mg	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	223% 18mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	86.3% 2mg	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	51.6% 361mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	156% 85.7μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	79% 1187mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Croutons, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) versus 14 oz of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Croutons, plain:

• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2.5 times more Vitamin B6 than Croutons, plain.
• While 14 oz of Croutons, plain contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Croutons, plain:

• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.5 times more Calcium and 1.4 times more Potassium than Croutons, plain.
• While 14 oz of Croutons, plain contain 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Selenium and 2.3 times more Sodium than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Croutons, plain contain similar levels of Copper, Iron, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Croutons, plain contain 1.7 times more Energy, 3.7 times more Fat, 2.8 times more Saturated Fat, 2.3 times more Omega 3, 3.9 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6