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

Weight per 300 calories

• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.5 times more energy per unit of mass than Muffins, English, raisin-cinnamon (includes apple-cinnamon), which is very high in comparison to other foods. Muffins, English, raisin-cinnamon (includes apple-cinnamon) having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	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	46.3% 60g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	25.4% 18.5g	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	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	8.55% 3.25g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	43% 0.52mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.35% 0.083mg	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	23% 93μg	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	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	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	70.3% 5.63mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.85% 28.8mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	16.3% 114mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.37% 50.8g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 5.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B2 and 31.2 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon) vs Blanched Almonds:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 3.4 times more Iron, 16.6 times more Selenium and 38.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Copper, 4.7 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus and 1.5 times more Potassium than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Blanched Almonds have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 6.3 times more Carbohydrate and 7.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 11.9 times more Fat, 3 times more Saturated Fat, 16.3 times more Omega 6 and 1.5 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.