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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Energy	82.8% 2400kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	166% 216g	130g per day for Men 19-50 years
Sugars	204% 148g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	141% 79g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	343% 4.12mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	185% 740μg	110% 440μg	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	14.4% 13mg	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	20.7% 3.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Calcium	114% 1140mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	1146% 10.3mg	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	563% 45mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 910mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	393% 216μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	199% 2990mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	11% 406g	1.2% 44g	3700g per day for Men 19-50 years

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 82.7 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.2 times more Iron, 5.3 times more Selenium, 299 times more Sodium and 9.2 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 6.4 times more Copper, 11.7 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium and 3.2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 10 times more Omega 3, 2.2 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Energy, 27.7 times more Fat, 7 times more Saturated Fat, 39.9 times more Omega 6, 4.8 times more Fiber and 2.7 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.