Comparing Nutrients in 1 pound Muffins, English, wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Energy	35% 1012kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	75% 98g	130g per day for Men 19-50 years
Sugars	9.76% 7.08g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	55% 21g	149% 56.7g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.6% 290μg	50% 200μg	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	13.6% 2.04mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Almonds	Recommended Dietary Allowance
Calcium	80.7% 807mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	520% 4.68mg	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	163% 13mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.3% 485mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	241% 132μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.2% 192g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muffins, English, wheat vs Almonds:

• Muffins, English, wheat have 2.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 57 times more Vitamin E than Muffins, English, wheat.
• Both Muffins, English, wheat and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Muffins, English, wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Muffins, English, wheat vs Almonds:

• Muffins, English, wheat have 7.1 times more Selenium, 353 times more Sodium and 9.6 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 7 times more Copper, 1.3 times more Iron, 7.3 times more Magnesium, 2.2 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Muffins, English, wheat.

Comparison of macro-nutrients per 1 pound:

• Muffins, English, wheat have 16 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Energy, 25 times more Fat, 13.2 times more Saturated Fat, 15.7 times more Omega 6, 2.8 times more Sugars, 2.7 times more Fiber and 2.4 times more Protein than Muffins, English, wheat.
• Both Muffins, English, wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.