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

Weight per 300 calories

• Muffins, English, whole-wheat: 148g
• Muffins, oat bran: 111g

Muffins, oat bran have 1.3 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, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	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% 59.7g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	26% 9.9g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	23.2% 13g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-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	37% 0.44mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	18% 72.4μg	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	1.23% 1.48μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	39% 392mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	45.3% 3.62mg	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	59.5% 417mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	108% 59.6μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	1.05% 39g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Muffins, oat bran.
• While Muffins, oat bran contain 1.4 times more Vitamin B9 and 9.8 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B5 and Vitamin E per 300 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Muffins, English, whole-wheat have 5.6 times more Calcium, 4.9 times more Selenium and 1.2 times more Sodium than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Iron, 1.7 times more Magnesium and 1.8 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Copper, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, whole-wheat have 1.3 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 2.6 times more Fat, 2.4 times more Saturated Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.