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

Weight per 300 calories

• Muffins, English, mixed-grain (includes granola): 128g
• Croutons, plain: 73.7g

Croutons, plain have 1.7 times more energy per unit of mass than Muffins, English, mixed-grain (includes granola), which is very high in comparison to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	3.48% 1.1g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	5.22% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	41.7% 54g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	NA	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	9.4% 3.57g	9.9% 3.76g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.73% 0.049mg	1.47% 0.019mg	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	25.5% 102μg	24.3% 97μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Calcium	25% 250mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	13.3% 0.12mg	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	48% 3.86mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	5.44% 23mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	16% 0.37mg	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	14.8% 103mg	12% 84.8mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	59% 32.6μg	50.3% 27.6μg	55μg per day for Men 19-50 years
Sodium	25.4% 380mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.11% 4.05g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Croutons, Plain Nutrients Per 300 Kcal

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

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

• 300 calories of Muffins, English, mixed-grain (includes granola) have 2 times more Vitamin B2 and 1.6 times more Vitamin B5 than Croutons, plain.
• Both Muffins, English, mixed-grain (includes granola) and Croutons, plain provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• Both Muffins, English, mixed-grain (includes granola) as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of Muffins, English, mixed-grain (includes granola) have 4.5 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.2 times more Phosphorus and 2.7 times more Zinc than Croutons, plain.
• While 300 kcal of Croutons, plain contain 1.4 times more Sodium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Croutons, plain contain similar levels of Selenium per 300 calories.
• 300 calories of Croutons, plain lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Muffins, English, mixed-grain (includes granola) as well as Croutons, plain lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, mixed-grain (includes granola) have 1.3 times more Protein than Croutons, plain.
• Both Muffins, English, mixed-grain (includes granola) and Croutons, plain offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Muffins, English, mixed-grain (includes granola) as well as Croutons, plain provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.