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

Weight per 300 calories

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

Muffins, oat bran have 1.3 times more energy per 100g than Muffins, English, whole-wheat. It has high energy density when compared to other foods. Muffins, English, whole-wheat having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Muffins, oat bran	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.48% 8.22g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	24% 4.07g	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	41.3% 53.7g	46% 59.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	13.5% 5.1g	26% 9.9g	38g per day for Men 19-50 years
Protein	14% 7.78g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	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	24.3% 0.29mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.47mg	31.5% 5.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	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	24.7% 99μg	18% 72.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.46% 0.011μg	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	4.9% 0.73mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.4μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	7% 70mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	40.7% 0.37mg	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	58.3% 4.67mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	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	59.7% 418mg	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	9.13% 310mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	108% 59.6μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	36% 538mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.83% 67.5g	3700g per day for Men 19-50 years

Muffins, Oat Bran VS Muffins, English, Whole-wheat Nutrients Per 300 Kcal

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

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

• 300 calories of Muffins, oat bran have 1.4 times more Vitamin B9 and 9.8 times more Vitamin K than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 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.
• Both Muffins, oat bran and Muffins, English, whole-wheat provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Muffins, oat bran have insufficient amounts of Vitamin B3
• 300 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Muffins, oat bran as well as Muffins, English, whole-wheat 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, oat bran vs Muffins, English, whole-wheat:

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

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, oat bran have 2.6 times more Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Muffins, English, whole-wheat.
• While 300 kcal of Muffins, English, whole-wheat contain 1.3 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and Muffins, English, whole-wheat offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, whole-wheat provide inadequate amounts of Omega 3