Comparing Nutrients in 1 pound Crackers, whole-wheat VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	66.8% 1937kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	239% 3.82g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	154% 200g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	22% 16g	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	4.3% 3.13g	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	% 1.45g	% 3g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 0g	g per day for Men 19-50 years
Fiber	123% 46.7g	41.8% 16g	38g per day for Men 19-50 years
Protein	85.7% 48g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	19% 0.24mg	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	31.8% 127μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.07% 8.16mg	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	42.6% 6.4mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	16.3% 163mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	68% 0.61mg	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	189% 15mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	100% 2.3mg	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	214% 1501mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	5.34% 198g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.5 times more Vitamin E and 22.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.6 times more Vitamin B1, 11.9 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B3 per 1 lb.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 3.1 times more Copper, 4.6 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Sodium and 2.5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.5 times more Calcium, 2.2 times more Selenium and 14.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, whole-wheat have 1.9 times more Energy, 8.4 times more Fat, 2.8 times more Saturated Fat, 17.6 times more Omega 3, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Protein per 1 lb.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.