Comparing Nutrients in 14 ounces Muffins, English, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	27.8% 806kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	141% 184g	130g per day for Men 19-50 years
Sugars	44.3% 32g	4.43% 3.2g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	62.4% 35g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	11.6% 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	48.6% 194μg	79.4% 318μg	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	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	11% 1.63mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	105% 1052mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	107% 0.96mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	104% 2.4mg	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	160% 1119mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Muffins, English, mixed-grain (includes granola) per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, whole-wheat versus 14 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Muffins, English, whole-wheat have 1.7 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Muffins, English, whole-wheat as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Muffins, English, whole-wheat have 1.4 times more Calcium, 1.7 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium and 1.2 times more Sodium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper, Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, whole-wheat have 1.6 times more Omega 3, 1.5 times more Omega 6, 10 times more Sugars and 2.4 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3