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

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	140% 4070kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	565% 735g	356% 463g	130g per day for Men 19-50 years
Sugars	NA	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	134% 51g	73.7% 28g	38g per day for Men 19-50 years
Protein	213% 119g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	519% 6.23mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.8% 4.3mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	330% 1320μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	76% 760mg	196% 1960mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	510% 40.8mg	378% 30mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	164% 1150mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	682% 375μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	465% 6980mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	126% 14mg	11mg per day for Men 19-50 years
Water	1.5% 55g	11% 402g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Croutons, plain 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 Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 1 kilogram of Croutons, plain has 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Croutons, plain as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Croutons, plain has 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 2.3 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 1 kg of Muffins, English, mixed-grain (includes granola) contains 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Croutons, plain has 1.7 times more Energy, 3.7 times more Fat, 6.6 times more Saturated Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Muffins, English, mixed-grain (includes granola).
• 1 kilogram of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3