Comparing Nutrients in 300 calories Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Almonds

Weight per 300 calories

• Muffins, English, plain, enriched, with ca prop (includes sourdough): 132g
• Almonds: 51.8g

Almonds have 2.6 times more energy per unit of mass than Muffins, English, plain, enriched, with ca prop (includes sourdough), which is very high in comparison to other foods. Muffins, English, plain, enriched, with ca prop (includes sourdough) having above average energy density.

Which food has more nutrients per 300 calories - Muffins, English, plain, enriched, with ca prop (includes sourdough) or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.03% 0.97g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.96% 0.063g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	6.43% 4.67g	3.1% 2.25g	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	1.26% 0.91g	0.079% 0.057g	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	% 0.87g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	12% 4.63g	17% 6.48g	38g per day for Men 19-50 years
Protein	21% 11.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31% 124μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.2% 0.053μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.64% 2.38mg	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	2.73% 0.41mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	Recommended Dietary Allowance
Calcium	21.5% 215mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	59.4% 0.53mg	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	66% 5.3mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.55% 31.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.4% 122mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	54% 29.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	37.4% 562mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.56% 57.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Almonds:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 5.9 times more Vitamin B1, 2.9 times more Vitamin B3, 2 times more Vitamin B5 and 5.4 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2 and 32.4 times more Vitamin E than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as 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, plain, enriched, with ca prop (includes sourdough) vs Almonds:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.5 times more Calcium, 2.8 times more Iron, 13.9 times more Selenium and 1084 times more Sodium than Almonds.
• While Almonds contain 3 times more Copper, 4.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus and 2.6 times more Potassium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 40.8 times more Omega 3, 5.2 times more Carbohydrate and 2.1 times more Sugars than Almonds.
• While Almonds contain 11.6 times more Fat, 2 times more Saturated Fat, 10.8 times more Omega 6 and 1.4 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.