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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	27.8% 806kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	30.3% 29.4g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	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	123% 160g	147% 192g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	70% 26.6g	48% 18.3g	38g per day for Men 19-50 years
Protein	62.4% 35g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-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	99% 1.2mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	48.6% 194μg	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	11% 1.63mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	43% 51.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	105% 1052mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	122% 9.72mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	148% 623mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	160% 1119mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.75% 139g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.5 times more Vitamin B2 and 8.1 times more Vitamin B3 than Muffins, oat bran.
• While Muffins, oat bran contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 13 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Muffins, English, whole-wheat have 4.2 times more Calcium, 3.7 times more Selenium and 1.3 times more Water than Muffins, oat bran.
• While Muffins, oat bran contain 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Muffins, English, whole-wheat have 1.5 times more Fiber and 1.3 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 10 times more Omega 3 and 4.7 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.