Comparing Nutrients in 1 kilogram Cracker, meal VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	132% 3830kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	40% 6.83g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	356% 463g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	11% 8.1g	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	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	166% 93g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	580% 6.96mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	360% 4.68mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.67mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29.2% 0.38mg	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	340% 1360μg	200% 800μg	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	28.7% 4.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	23% 230mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	270% 2.43mg	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	580% 46.4mg	378% 30mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	410% 9.44mg	263% 6.04mg	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	149% 1040mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	126% 14mg	11mg per day for Men 19-50 years
Water	2.05% 76g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Muffins, English, mixed-grain (includes granola) per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracker, meal versus 1 kg of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 1 kilogram of Cracker, meal has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Cracker, meal 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 one kilogram.

Comparing minerals per 1 kilogram for Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 1 kilogram of Cracker, meal has 1.5 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 8.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium, 18.6 times more Sodium and 2 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracker, meal has 1.6 times more Energy, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Carbohydrate than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3