Comparing Nutrients in 300 calories Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Boiled Carrots

Weight per 300 calories

• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g
• Boiled Carrots: 857g

Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 6.9 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Muffins, English, raisin-cinnamon (includes apple-cinnamon) or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60g	54% 70.5g	130g per day for Men 19-50 years
Sugars	25.4% 18.5g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	8.55% 3.25g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.35% 0.083mg	101% 1.3mg	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	23% 93μg	30% 120μg	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	1.8% 1.63mg	34.3% 31mg	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	2.6% 0.39mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.13μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Boiled Carrots	Recommended Dietary Allowance
Calcium	14.3% 143mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	70.3% 5.63mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.85% 28.8mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	57.8% 1.33mg	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	16.3% 114mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.8g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B2, 7.6 times more Vitamin B5, 15.9 times more Vitamin B6, 1.3 times more Vitamin B9, 19 times more Vitamin C, 22.8 times more Vitamin E and 37.6 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Boiled Carrots:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.4 times more Copper, 1.9 times more Iron and 4.5 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Calcium, 3 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 9.3 times more Potassium, 1.3 times more Sodium, 1.4 times more Zinc and 15.2 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 300 calories:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.9 times more Omega 6, 1.6 times more Sugars and 7.9 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.