Comparing Nutrients in 14 ounces Muffins, English, whole-wheat VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	27.8% 806kcal	40% 1163kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	30.5% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	186% 242g	130g per day for Men 19-50 years
Sugars	44.3% 32g	179% 130g	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	70% 26.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	62.4% 35g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	25% 0.33mg	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	48.6% 194μg	52.6% 210μg	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	10% 9.13mg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	105% 1052mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	39% 0.35mg	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	122% 9.72mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	47.6% 1.1mg	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	160% 1119mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, English, whole-wheat vs Muffins, blueberry, dry mix:

• Muffins, English, whole-wheat have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.7 times more Vitamin B2 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, blueberry, dry mix have similar amounts of Vitamin B9 per 14 oz.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Muffins, English, whole-wheat vs Muffins, blueberry, dry mix:

• Muffins, English, whole-wheat have 14.7 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 6.5 times more Manganese, 1.3 times more Phosphorus, 4.4 times more Potassium, 13 times more Selenium, 4.8 times more Zinc and 1.5 times more Water than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.3 times more Sodium than Muffins, English, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• Muffins, English, whole-wheat have more Omega 3, 4.8 times more Fiber and 2.5 times more Protein than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.4 times more Energy, 1.5 times more Fat, 3.5 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 4 times more Sugars than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.