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

Weight per 300 calories

• Muffins, English, mixed-grain (includes granola): 128g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.5 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.

Which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.43% 1.03g	3.25% 2.35g	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	0% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Blanched Almonds	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	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.73% 0.049mg	4.5% 0.058mg	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	6.23% 25μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Blanched Almonds	Recommended Dietary Allowance
Calcium	25% 250mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	40.6% 0.93mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.86% 199mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	59% 32.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	25.4% 380mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Muffins, English, mixed-grain (includes granola) have 5.7 times more Vitamin B1, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Muffins, English, mixed-grain (includes granola) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Muffins, English, mixed-grain (includes granola) have 2.1 times more Calcium, 2.3 times more Iron, 20 times more Selenium and 39.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Copper, 2.6 times more Magnesium, 2.4 times more Phosphorus and 1.7 times more Potassium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Blanched Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, mixed-grain (includes granola) have 6.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 11.6 times more Fat, 6.8 times more Saturated Fat, 9.3 times more Omega 6, 2.3 times more Sugars and 1.4 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Muffins, English, mixed-grain (includes granola) as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.