Comparing Nutrients in 1 pound Croutons, plain VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	63.7% 1846kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	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	256% 333g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	41.8% 16g	38g per day for Men 19-50 years
Protein	96% 54g	72% 40.2g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	235% 2.83mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	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	150% 599μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	34.5% 345mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	231% 18.5mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	74.5% 522mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	129% 1928mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.67% 25g	5.34% 198g	3700g per day for Men 19-50 years

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

• Croutons, plain have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A in 1 lb.

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

• Croutons, plain have 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Selenium and 1.6 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Calcium and 7.9 times more Water than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Croutons, plain have 1.8 times more Energy, 3.9 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Omega 6, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.