Comparing Nutrients in 14 ounces Muffins, English, wheat VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	30.5% 885kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	30.3% 29.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	85.5% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	147% 192g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	45% 32.6g	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	48% 18.3g	48% 18.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89% 1.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.2% 13.3mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	49% 0.64mg	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	63.5% 254μg	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	12% 1.8mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	43% 51.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	70.6% 706mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	146% 1.3mg	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	142% 11.4mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	148% 623mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	454% 10.4mg	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	60.7% 425mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.54% 168g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, wheat VS Muffins, oat bran per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, wheat versus 14 oz of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, wheat vs Muffins, oat bran:

• 14 ounces of Muffins, English, wheat have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2 and 8 times more Vitamin B3 than Muffins, oat bran.
• While 14 oz of Muffins, oat bran contain 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 1.5 times more Vitamin E and 16.3 times more Vitamin K than Muffins, English, wheat.
• 14 ounces of Muffins, English, wheat have insufficient amounts of Vitamin K
• Both Muffins, English, wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, wheat vs Muffins, oat bran:

• 14 ounces of Muffins, English, wheat have 2.8 times more Calcium and 2.7 times more Selenium than Muffins, oat bran.
• While 14 oz of Muffins, oat bran contain 2.2 times more Copper, 1.5 times more Iron, 4.2 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, oat bran contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, wheat have 1.2 times more Protein than Muffins, oat bran.
• While 14 oz of Muffins, oat bran contain 3.7 times more Fat, 3.8 times more Saturated Fat, 9.5 times more Omega 3, 4.7 times more Omega 6 and 5.3 times more Sugars than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, oat bran offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.