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

Weight per 300 calories

• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g
• Muffins, English, wheat: 135g

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

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Muffins, English, wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	2.77% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	4.04% 0.065g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	6.2% 1.06g	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	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	25.4% 18.5g	2.9% 2.1g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	8.55% 3.25g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Muffins, English, wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.35% 0.083mg	9% 0.12mg	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	21.5% 86μg	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	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	2.6% 0.39mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.13μg	0.9% 1.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	14.3% 143mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	22% 0.2mg	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	70.3% 5.63mg	48.3% 3.86mg	8mg per day for Men 19-50 years
Magnesium	6.85% 28.8mg	12% 49.8mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	58.5% 1.35mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	7.36% 250mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	31.7% 475mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	1.37% 50.8g	1.54% 57g	3700g per day for Men 19-50 years

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

• Muffins, English, wheat contain 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Muffins, English, wheat have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Muffins, English, wheat 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, raisin-cinnamon (includes apple-cinnamon) vs Muffins, English, wheat:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.5 times more Iron than Muffins, English, wheat.
• While Muffins, English, wheat contain 1.7 times more Calcium, 1.7 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Selenium and 1.3 times more Sodium than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Muffins, English, wheat have similar amounts of Copper, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 8.8 times more Sugars than Muffins, English, wheat.
• While Muffins, English, wheat contain 1.7 times more Omega 3, 2.7 times more Omega 6 and 1.9 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Muffins, English, wheat have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Muffins, English, wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.