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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Crackers, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 1 lb of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 4.5 times more Calcium and 2.2 times more Selenium than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Crackers, whole-wheat contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 3 times more Sugars than Crackers, whole-wheat.
• While 1 lb of Crackers, whole-wheat contains 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Crackers, whole-wheat offer comparable quantities of Protein per one pound.