Comparing Nutrients in 14 ounces Muffins, English, whole-wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Muffins, English, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	27.8% 806kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	57% 74g	130g per day for Men 19-50 years
Sugars	44.3% 32g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	70% 26.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	62.4% 35g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Blanched Almonds	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	105% 1052mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.48% 18g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.6 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin B2 and 57.9 times more Vitamin E than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Muffins, English, whole-wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Muffins, English, whole-wheat vs Blanched Almonds:

• Muffins, English, whole-wheat have 12.6 times more Selenium, 19.2 times more Sodium and 10.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 1.7 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Muffins, English, whole-wheat have 11.5 times more Omega 3, 2.2 times more Carbohydrate and 1.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Energy, 25 times more Fat, 11.8 times more Saturated Fat, 15.7 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.