Comparing Nutrients in 300 calories Crackers, whole-wheat VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough): 111g

Crackers, whole-wheat have 1.6 times more energy per 100g than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough). It has very high energy density when compared to other foods. Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) having high energy density.

Which food has more nutrients per 300 calories - Crackers, whole-wheat or Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	5.44% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	45% 58.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	5.3% 3.86g	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% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	19% 7.24g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (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	10.7% 0.13mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	7.38% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.73% 0.074mg	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	4.9% 19.7μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.3% 0.056μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.1% 1.9mg	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	6.6% 0.99mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	22% 219mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	19.8% 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	29.3% 2.35mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	30.4% 0.7mg	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	33.2% 233mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	53% 29.2μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Crackers, whole-wheat have 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin E and 12.3 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.7 times more Vitamin B1, 21.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.7 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Crackers, whole-wheat have 1.7 times more Copper, 2.5 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus and 1.7 times more Potassium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 8.7 times more Calcium, 2.2 times more Iron and 4.1 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat have 4.4 times more Fat, 2.4 times more Saturated Fat, 6 times more Omega 3, 4.6 times more Omega 6 and 2.3 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.6 times more Sugars and 1.5 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, whole-wheat as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.