Comparing Nutrients in 300 calories Cracker, meal VS Muffins, English, mixed-grain (includes granola)

Weight per 300 calories

• Cracker, meal: 78.3g
• Muffins, English, mixed-grain (includes granola): 128g

Cracker, meal has 1.6 times more energy per 100g than Muffins, English, mixed-grain (includes granola). It has high energy density when compared to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

Discover which food has more nutrients per 300 calories - Cracker, meal or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.9% 0.031g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.53g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	45.5% 59g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	1.43% 1.03g	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	5.36% 2.04g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13% 7.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	45.4% 0.55mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.35% 0.031mg	3.73% 0.049mg	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	26.6% 107μg	25.5% 102μg	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	2.25% 0.34mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	1.8% 18mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	34.5% 0.31mg	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	45.4% 3.63mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	4.48% 18.8mg	12.5% 52.3mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	33.5% 0.77mg	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	11.6% 81.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	5.86% 199mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	59% 32.6μg	55μg per day for Men 19-50 years
Sodium	0.84% 12.5mg	25.4% 380mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	1.4% 51.3g	3700g per day for Men 19-50 years

Cracker, Meal VS Muffins, English, Mixed-grain (includes Granola) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cracker, meal or Muffins, English, mixed-grain (includes granola)?

Lets compare vitamin content per 300 calories of Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 300 kcal of Muffins, English, mixed-grain (includes granola) contain 1.4 times more Vitamin B5 than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 300 kcal of Muffins, English, mixed-grain (includes granola) contain 13.9 times more Calcium, 1.8 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 30.4 times more Sodium and 3.3 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) contain similar levels of Iron, Manganese and Selenium per 300 calories.
• 300 calories of Cracker, meal lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Muffins, English, mixed-grain (includes granola) contain 1.8 times more Fiber and 1.6 times more Protein than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cracker, meal provide inadequate amounts of Fiber
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.