Comparing Nutrients in 1 pound Croutons, plain VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	63.7% 1846kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	5.07% 3.67g	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	61% 23g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	96% 54g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.83mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	13.3% 0.17mg	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	150% 599μg	91% 363μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	34.5% 345mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	122% 1.1mg	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	231% 18.5mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	119% 2.74mg	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	74.5% 522mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.67% 25g	4.93% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Muffins, English, mixed-grain (includes granola) per 1 lb

Compare the macro and micronutrient content in 1 lb of Croutons, plain versus 1 lb of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 1 pound of Croutons, plain has 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While 1 lb of Muffins, English, mixed-grain (includes granola) contains 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Croutons, plain as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 1 pound of Croutons, plain has 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 2.3 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 1 lb of Muffins, English, mixed-grain (includes granola) contains 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Croutons, plain has 1.7 times more Energy, 3.7 times more Fat, 6.6 times more Saturated Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Muffins, English, mixed-grain (includes granola).
• 1 pound of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3