Comparing Nutrients in 300 calories Muffins, English, wheat VS Muffins, English, whole-wheat

Weight per 300 calories

• Muffins, English, wheat: 135g
• Muffins, English, whole-wheat: 148g

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, wheat or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	4.04% 0.065g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	46% 59.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	16.5% 12g	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	16.3% 6.2g	26% 9.9g	38g per day for Men 19-50 years
Protein	21% 11.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	18.5% 0.24mg	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	21.5% 86μg	18% 72.4μg	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	0% 0mg	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	4.04% 0.61mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.08μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	24% 239mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	35% 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	48.3% 3.86mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	12% 49.8mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	115% 2.65mg	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	20.6% 144mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	7.36% 250mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	31.7% 475mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.83% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Muffins, English, wheat vs Muffins, English, whole-wheat:

• Muffins, English, wheat have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 300 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-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, wheat vs Muffins, English, whole-wheat:

• Muffins, English, whole-wheat contain 1.6 times more Calcium, 1.6 times more Copper, 2.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Iron, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, whole-wheat contain 5.7 times more Sugars and 1.6 times more Fiber than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.