Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	147% 4270kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	23% 7.33g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	340% 442g	130g per day for Men 19-50 years
Sugars	16.4% 12g	48.7% 35.3g	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% 0g	9.5% 6.9g	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	% 3.2g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 0g	g per day for Men 19-50 years
Fiber	271% 103g	92% 35g	38g per day for Men 19-50 years
Protein	189% 106g	158% 88.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	152% 1.82mg	398% 4.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	254% 40.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	41.5% 0.54mg	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	70% 280μg	235% 940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	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	94% 14mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	227% 272μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	36% 360mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	150% 1.35mg	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	418% 33.4mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	220% 5.05mg	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	473% 3310mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	11.8% 436g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.5 times more Vitamin E and 22.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.6 times more Vitamin B1, 11.9 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B3 per 1 kg.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 3.1 times more Copper, 4.6 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Sodium and 2.5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.5 times more Calcium, 2.2 times more Selenium and 14.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, whole-wheat have 1.9 times more Energy, 8.4 times more Fat, 2.8 times more Saturated Fat, 17.6 times more Omega 3, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Protein per 1 kg.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.