Comparing Nutrients in 300 calories Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Muffins, English, mixed-grain (includes granola)

Weight per 300 calories

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough): 111g
• Muffins, English, mixed-grain (includes granola): 128g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.92g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	45.5% 59g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	1.43% 1.03g	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	8.2% 3.1g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.54mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.38% 0.37mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.73% 0.074mg	3.73% 0.049mg	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	33% 132μg	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.3% 0.056μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.1% 1.9mg	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	2.67% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	22% 219mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	34.5% 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	64.6% 5.17mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	12.5% 52.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	33.5% 0.77mg	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	17% 119mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	5.86% 199mg	3400mg per day for Men 19-50 years
Selenium	53% 29.2μg	59% 32.6μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	25.4% 380mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	1.4% 51.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Muffins, English, mixed-grain (includes granola):

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B5 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Vitamin B1 per 300 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Muffins, English, mixed-grain (includes granola):

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.3 times more Iron and 1.4 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.7 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.7 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Sugars than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.