Comparing Nutrients in 300 calories Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g

Crackers, whole-wheat have 1.8 times more energy per 100g than Muffins, English, raisin-cinnamon (includes apple-cinnamon). It has very high energy density when compared to other foods. Muffins, English, raisin-cinnamon (includes apple-cinnamon) having above average energy density.

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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% 2.25g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	2.27% 0.39g	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	46.3% 60g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	25.4% 18.5g	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	% 0g	g per day for Men 19-50 years
Fiber	19% 7.24g	8.55% 3.25g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.35% 0.083mg	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	23% 93μg	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	1.8% 1.63mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	22.2% 0.2mg	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	70.3% 5.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	6.85% 28.8mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	31.3% 0.72mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	1.37% 50.8g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Crackers, whole-wheat have 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin E and 6.1 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 4 times more Vitamin B1, 18.2 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.7 times more Vitamin B9 than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Crackers, whole-wheat have 1.5 times more Copper, 2.7 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Sodium and 1.5 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 5.6 times more Calcium, 2.4 times more Iron and 3.8 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Potassium per 300 calories.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 4.4 times more Fat, 15.8 times more Omega 3, 11.1 times more Omega 6 and 2.2 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 22.1 times more Sugars and 1.3 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6