Comparing Nutrients in 14 ounces Almonds VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Almonds	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	79.2% 2298kcal	31% 901kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	135% 175g	130g per day for Men 19-50 years
Sugars	24% 17.3g	19.3% 14g	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	0.6% 0.44g	3.78% 2.74g	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	% 0.67g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	36.6% 14g	38g per day for Men 19-50 years
Protein	150% 84g	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.94% 7.14mg	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	678% 102mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	107% 1068mg	64.7% 647mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	59.5% 0.54mg	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	184% 14.7mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	112% 1687mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Almonds have 4.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 82.7 times more Vitamin E than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.3 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B3 per 14 oz.
• Both Almonds as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Almonds have 1.7 times more Calcium, 7.6 times more Copper, 11.3 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 6.7 times more Potassium and 3 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 5.5 times more Selenium, 425 times more Sodium and 9.9 times more Water than Almonds.
• Both Almonds and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.6 times more Energy, 29.5 times more Fat, 5.2 times more Saturated Fat, 27.4 times more Omega 6, 1.2 times more Sugars, 3.6 times more Fiber and 2.4 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 16 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• Both Almonds as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.