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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Almonds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	91% 2626kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	141% 183g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	50.6% 36.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	80% 30.4g	38g per day for Men 19-50 years
Protein	171% 96g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, English, 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	77.5% 0.93mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	55.6% 222μg	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	775% 116mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	122% 1220mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	107% 0.96mg	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	210% 17mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	353% 8.1mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	183% 1279mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	332% 183μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	110% 1651mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.54% 20g	5.6% 207g	3700g per day for Men 19-50 years

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

• Almonds have 8.1 times more Vitamin B2 and 62.5 times more Vitamin E than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Almonds.
• Both Almonds and Muffins, English, whole-wheat have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Almonds as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Almonds have 4.9 times more Copper, 1.5 times more Iron, 3.8 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 3.5 times more Potassium and 2 times more Zinc than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 9.8 times more Selenium, 364 times more Sodium and 10.4 times more Water than Almonds.
• Both Almonds and Muffins, English, whole-wheat have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.9 times more Energy, 23.8 times more Fat, 11.4 times more Saturated Fat, 15.7 times more Omega 6, 1.9 times more Fiber and 2.4 times more Protein than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 15.3 times more Omega 3, 1.9 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.