Comparing Nutrients in 300 calories Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Weight per 300 calories

• Crackers, wheat, sandwich, with peanut butter filling: 60.6g
• Muffins, English, plain, enriched, with ca prop (includes sourdough): 132g

Crackers, wheat, sandwich, with peanut butter filling have 2.2 times more energy per 100g than Muffins, English, plain, enriched, with ca prop (includes sourdough). It has very high energy density when compared to other foods. Muffins, English, plain, enriched, with ca prop (includes sourdough) having above average energy density.

Discover which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.96% 0.063g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	6.43% 4.67g	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	1.26% 0.91g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7% 2.67g	12% 4.63g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	19.6% 0.24mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	5.5% 0.071mg	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	10.6% 42.4μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.64% 2.38mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	10.3% 103mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	3.7% 0.033mg	20% 0.18mg	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	20.2% 1.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	29% 0.67mg	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	30% 210mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	1.56% 57.6g	3700g per day for Men 19-50 years

Crackers, Wheat, Sandwich, With Peanut Butter Filling VS Muffins, English, Plain, Enriched, With Ca Prop (includes Sourdough) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, wheat, sandwich, with peanut butter filling or Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Lets compare vitamin content per 300 calories of Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 300 kcal of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.9 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• 300 calories of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin B6
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 300 calories of Crackers, wheat, sandwich, with peanut butter filling have 1.7 times more Phosphorus than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 300 kcal of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Calcium, 5.4 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.2 times more Selenium and 2.8 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Sodium per 300 calories.
• 300 calories of Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Copper, Magnesium and Zinc
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, wheat, sandwich, with peanut butter filling have 7.2 times more Fat, 2.9 times more Saturated Fat, 3.9 times more Omega 3 and 8.6 times more Omega 6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 300 kcal of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.8 times more Carbohydrate, 1.7 times more Fiber and 1.4 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Energy per 300 calories.
• 300 calories of Muffins, English, plain, enriched, with ca prop (includes sourdough) provide inadequate amounts of Omega 3 and Omega 6