Comparing Nutrients in 300 calories Muffins, blueberry, dry mix VS Muffins, English, whole-wheat

Weight per 300 calories

• Muffins, blueberry, dry mix: 102g
• Muffins, English, whole-wheat: 148g

Muffins, blueberry, dry mix have 1.4 times more energy per 100g than Muffins, English, whole-wheat. It has high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

Discover which food has more nutrients per 300 calories - Muffins, blueberry, dry mix or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, blueberry, dry mix	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.43% 3.33g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	46% 59.7g	130g per day for Men 19-50 years
Sugars	46.2% 33.5g	16.5% 12g	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	3.77% 1.43g	26% 9.9g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0.11% 1.02μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.8% 0.24mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	18.5% 0.24mg	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	13.6% 54.3μg	18% 72.4μg	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	2.6% 2.35mg	0% 0mg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	35% 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	20.7% 1.66mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	3.17% 13.3mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	115% 2.65mg	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	32% 225mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	1.45% 49mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.84% 31g	1.83% 67.5g	3700g per day for Men 19-50 years

Muffins, Blueberry, Dry Mix VS Muffins, English, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, blueberry, dry mix or Muffins, English, whole-wheat?

Lets compare vitamin content per 300 calories of Muffins, blueberry, dry mix vs Muffins, English, whole-wheat:

• 300 kcal of Muffins, English, whole-wheat contain 1.9 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, English, whole-wheat provide similar amounts of Vitamin B2 per 300 calories.
• Both Muffins, blueberry, dry mix as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Muffins, blueberry, dry mix vs Muffins, English, whole-wheat:

• 300 kcal of Muffins, English, whole-wheat contain 21.2 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 7.9 times more Magnesium, 9.4 times more Manganese, 1.9 times more Phosphorus, 6.3 times more Potassium, 18.8 times more Selenium and 7 times more Zinc than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, English, whole-wheat contain similar levels of Sodium per 300 calories.
• 300 calories of Muffins, blueberry, dry mix lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, blueberry, dry mix have 2.8 times more Sugars than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 6.9 times more Fiber and 3.6 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, English, whole-wheat offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Muffins, blueberry, dry mix provide inadequate amounts of Fiber
• Both Muffins, blueberry, dry mix as well as Muffins, English, whole-wheat provide inadequate amounts of Omega 3 in 300 calories.