Comparing Nutrients in 300 calories Muffins, English, wheat VS Muffins, oat bran

Weight per 300 calories

• Muffins, English, wheat: 135g
• Muffins, oat bran: 111g

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

Discover which food has more nutrients per 300 calories - Muffins, English, wheat or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	4.04% 0.065g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	24% 4.07g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	12.6% 9.13g	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	13.5% 5.1g	38g per day for Men 19-50 years
Protein	21% 11.7g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Muffins, oat bran	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	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	13.8% 0.18mg	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	24.7% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.46% 0.011μg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.08μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	24% 239mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	40.7% 0.37mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	12% 49.8mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	58.5% 1.35mg	127% 2.92mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	7.36% 250mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	31.7% 475mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.54% 57g	1.05% 39g	3700g per day for Men 19-50 years

Muffins, English, Wheat VS Muffins, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Muffins, English, wheat or Muffins, oat bran?

Lets compare vitamin content per 300 calories of Muffins, English, wheat vs Muffins, oat bran:

• 300 calories of Muffins, English, wheat have 2 times more Vitamin B1, 3.7 times more Vitamin B2 and 9.7 times more Vitamin B3 than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.4 times more Vitamin K than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, oat bran provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Muffins, English, wheat have insufficient amounts of Vitamin K
• 300 calories of Muffins, oat bran have insufficient amounts of Vitamin B3
• Both Muffins, English, wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Muffins, English, wheat vs Muffins, oat bran:

• 300 calories of Muffins, English, wheat have 3.4 times more Calcium and 3.2 times more Selenium than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 1.8 times more Copper, 3.5 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, oat bran contain similar levels of Iron and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, wheat have 1.2 times more Fiber and 1.5 times more Protein than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 3.1 times more Fat, 7.9 times more Omega 3, 3.9 times more Omega 6 and 4.4 times more Sugars than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, oat bran offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, wheat provide inadequate amounts of Omega 3