Comparing Nutrients in 1 pound Crackers, whole-wheat VS Muffins, English, wheat

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, wheat	Recommended Dietary Allowance
Energy	66.8% 1937kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	29.2% 9.36g	4.07% 1.3g	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	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	156% 203g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	9.76% 7.08g	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	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	55% 21g	38g per day for Men 19-50 years
Protein	85.7% 48g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, wheat	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	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.5% 3.77mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.5% 0.84mg	30.4% 0.39mg	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	72.6% 290μg	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	42.6% 6.4mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	16.3% 163mg	80.7% 807mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	74.6% 0.67mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	424% 9.76mg	197% 4.54mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	83.3% 46μg	241% 132μg	55μg per day for Men 19-50 years
Sodium	242% 3629mg	107% 1601mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	5.2% 192g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, whole-wheat versus 1 lb of Muffins, English, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, whole-wheat vs Muffins, English, wheat:

• 1 pound of Crackers, whole-wheat has 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin E and 34 times more Vitamin K than Muffins, English, wheat.
• While 1 lb of Muffins, English, wheat contains 2.4 times more Vitamin B1, 13.9 times more Vitamin B2 and 2.3 times more Vitamin B9 than Crackers, whole-wheat.
• 1 pound of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 1 pound of Muffins, English, wheat have insufficient amounts of Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, whole-wheat vs Muffins, English, wheat:

• 1 pound of Crackers, whole-wheat has 2.8 times more Copper, 3 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium, 2.3 times more Sodium and 2.5 times more Zinc than Muffins, English, wheat.
• While 1 lb of Muffins, English, wheat contains 4.9 times more Calcium and 2.9 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, whole-wheat has 1.9 times more Energy, 7.1 times more Fat, 7.2 times more Saturated Fat, 17.6 times more Omega 3, 7.8 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Muffins, English, wheat.
• While 1 lb of Muffins, English, wheat contains 1.3 times more Sugars than Crackers, whole-wheat.