Comparing Nutrients in 1 kilogram Muffins, English, wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Energy	77% 2230kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	119% 38g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	46% 7.85g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 448g	166% 216g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	NA	% 39.5g	g per day for Men 19-50 years
Fiber	121% 46g	329% 125g	38g per day for Men 19-50 years
Protein	155% 87g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	359% 4.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.92mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	160% 640μg	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	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	30% 4.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Calcium	178% 1780mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	359% 28.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	153% 1070mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	531% 292μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	11.4% 423g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, wheat vs Almonds:

• Muffins, English, wheat have 2.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 57 times more Vitamin E than Muffins, English, wheat.
• Both Muffins, English, wheat and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Muffins, English, wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, wheat vs Almonds:

• Muffins, English, wheat have 7.1 times more Selenium, 353 times more Sodium and 9.6 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 7 times more Copper, 1.3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Muffins, English, wheat.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, wheat have 16 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Energy, 25 times more Fat, 13.2 times more Saturated Fat, 15.7 times more Omega 6, 2.8 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Muffins, English, wheat.
• Both Muffins, English, wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.