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

Weight per 300 calories

• Muffins, English, whole-wheat: 148g
• Muffins, blueberry, dry mix: 102g

Muffins, blueberry, dry mix have 1.4 times more energy per unit of mass than Muffins, English, whole-wheat, which is high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

Which food has more nutrients per 300 calories - Muffins, English, whole-wheat or Muffins, blueberry, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.43% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	48% 62.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	46.2% 33.5g	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	26% 9.9g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	23.2% 13g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1.02μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	6.46% 0.084mg	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	18% 72.4μg	13.6% 54.3μg	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	2.6% 2.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.04% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	39% 392mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	10% 0.09mg	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	45.3% 3.62mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.17% 13.3mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	12.3% 0.28mg	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	59.5% 417mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	1.45% 49mg	3400mg per day for Men 19-50 years
Selenium	108% 59.6μg	5.77% 3.17μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	0.84% 31g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.9 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Muffins, blueberry, dry mix.
• Both Muffins, English, whole-wheat and Muffins, blueberry, dry mix have similar amounts of Vitamin B2 per 300 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, whole-wheat vs Muffins, blueberry, dry mix:

• Muffins, English, whole-wheat have 21.2 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 7.9 times more Magnesium, 9.4 times more Manganese, 1.9 times more Phosphorus, 6.3 times more Potassium, 18.8 times more Selenium and 7 times more Zinc than Muffins, blueberry, dry mix.
• Both Muffins, English, whole-wheat and Muffins, blueberry, dry mix have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, whole-wheat have more Omega 3, 6.9 times more Fiber and 3.6 times more Protein than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 2.4 times more Saturated Fat and 2.8 times more Sugars than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, blueberry, dry mix have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.