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

Weight per 300 calories

• Muffins, English, whole-wheat: 148g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.9 times more energy per unit of mass than Muffins, English, whole-wheat, which is very 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Muffins, English, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	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% 59.7g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	NA	% 2.27g	g per day for Men 19-50 years
Fiber	26% 9.9g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	23.2% 13g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	37% 0.44mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	18% 72.4μg	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	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	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	39% 392mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	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	45.3% 3.62mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	59.5% 417mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	108% 59.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.83% 67.5g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 4.6 times more Vitamin B1, 2.8 times more Vitamin B3, 6.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B2 and 19.9 times more Vitamin E than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat 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, whole-wheat vs Blanched Almonds:

• Muffins, English, whole-wheat have 3.3 times more Calcium, 2.2 times more Iron, 2.8 times more Manganese, 1.7 times more Phosphorus, 36.6 times more Selenium, 55.7 times more Sodium and 1.6 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Copper and 1.3 times more Magnesium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Muffins, English, whole-wheat have 33.4 times more Omega 3, 6.3 times more Carbohydrate, 5.1 times more Sugars and 2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 8.6 times more Fat, 4.1 times more Saturated Fat and 5.4 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Blanched Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Muffins, English, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.