Comparing Nutrients in 1 kilogram English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	84.5% 2450kcal	151% 4370kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	172% 167g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	87% 27.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	392% 66.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	386% 502g	488% 635g	130g per day for Men 19-50 years
Sugars	24% 17.5g	153% 111g	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	92% 35g	73.7% 28g	38g per day for Men 19-50 years
Protein	125% 70.2g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	378% 4.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	293% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	74.4% 3.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	56% 0.73mg	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	175% 700μg	278% 1110μg	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	16.7% 2.5mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	140% 1400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	144% 1.3mg	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	316% 25.3mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	181% 1270mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	355% 195μg	55μg per day for Men 19-50 years
Sodium	257% 3860mg	426% 6390mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Crackers, sandwich-type, peanut butter filled, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of English muffins, whole grain white versus 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 7.4 times more Vitamin E and 1.3 times more Vitamin K than English muffins, whole grain white.
• 1 kilogram of English muffins, whole grain white have insufficient amounts of Vitamin E and Vitamin K
• Both English muffins, whole grain white as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for English muffins, whole grain white vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 1 kilogram of English muffins, whole grain white has more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus and 1.4 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.7 times more Sodium than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat contain similar levels of Iron, Magnesium, Potassium and Selenium per one kilogram.
• 1 kilogram of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of English muffins, whole grain white has 1.3 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 1 kg of Crackers, sandwich-type, peanut butter filled, reduced fat contains 1.8 times more Energy, 9.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate and 6.3 times more Sugars than English muffins, whole grain white.
• Both English muffins, whole grain white and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Protein per one kilogram.
• 1 kilogram of English muffins, whole grain white provide inadequate amounts of Omega 3 and Omega 6