Comparing Nutrients in 300 calories Almonds VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Weight per 300 calories

• Almonds: 51.8g
• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon): 109g

Almonds have 2.1 times more energy per 100g than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon). It has very high energy density when compared to other foods. Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) having high energy density.

Which food has more nutrients per 300 calories - Almonds or Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	46% 60g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	20% 14.5g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	8.6% 3.26g	38g per day for Men 19-50 years
Protein	19.6% 11g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	23.4% 93μg	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	1.7% 1.52mg	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	88.5% 13.3mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.26% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	14% 139mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	21% 0.19mg	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	24% 1.92mg	66.6% 5.33mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.25% 30.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	16.8% 117mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	24.8% 372mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• Almonds have 2.2 times more Vitamin B2 and 33.9 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 5.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Almonds.
• Both Almonds and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Vitamin B6 per 300 kcal.
• Both Almonds as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• Almonds have 2.8 times more Copper, 4.6 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 2.8 times more Iron, 12.4 times more Selenium and 717.5 times more Sodium than Almonds.
• Both Almonds and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 10.8 times more Fat, 3.1 times more Saturated Fat, 13.9 times more Omega 6 and 2 times more Fiber than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 32.2 times more Omega 3, 5.4 times more Carbohydrate and 6.4 times more Sugars than Almonds.
• Both Almonds and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.