Comparing Nutrients in 1 kilogram Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	147% 4270kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	146% 141g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	64.5% 20.6g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	527% 8.43g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	359% 61g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	535% 696g	370% 481g	130g per day for Men 19-50 years
Sugars	16.4% 12g	204% 148g	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	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	% 0g	g per day for Men 19-50 years
Fiber	271% 103g	68.4% 26g	38g per day for Men 19-50 years
Protein	189% 106g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	289% 46.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	166% 8.3mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	50.8% 0.66mg	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	185% 740μg	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	14.4% 13mg	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	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	36% 360mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	178% 1.6mg	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	563% 45mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	936% 21.5mg	250% 5.75mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	393% 216μg	55μg per day for Men 19-50 years
Sodium	533% 8000mg	199% 2990mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat versus 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Crackers, whole-wheat has 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin E and 10.9 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 2.3 times more Vitamin B1, 10.2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat.
• 1 kilogram of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Crackers, whole-wheat has 2.6 times more Copper, 4.8 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 2.7 times more Sodium and 2.7 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 3.2 times more Calcium, 1.3 times more Iron and 2.1 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat has 1.8 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 28.1 times more Omega 3, 19.7 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 12.4 times more Sugars than Crackers, whole-wheat.
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6