Comparing Nutrients in 500 calories Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, mixed-grain (includes granola)

Weight per 500 calories

• Crackers, wheat, sandwich, with peanut butter filling: 101g
• Muffins, English, mixed-grain (includes granola): 213g

Crackers, wheat, sandwich, with peanut butter filling have 2.1 times more energy per 100g than Muffins, English, mixed-grain (includes granola). It has very high energy density when compared to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

Discover which food has more nutrients per 500 calories - Crackers, wheat, sandwich, with peanut butter filling or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.86% 0.062g	1.6g per day for Men 19-50 years
Omega 6	50% 8.52g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.3g	75.8% 99g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	11.7% 4.44g	15.7% 5.96g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	51.2% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	6.2% 0.081mg	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	17.7% 70.7μg	42.6% 170μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	17% 172mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	57.4% 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	33.7% 2.7mg	80.3% 6.43mg	8mg per day for Men 19-50 years
Magnesium	9.14% 38.4mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	30.8% 0.71mg	56% 1.3mg	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	50% 351mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	54.3% 815mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	2.3% 85.5g	3700g per day for Men 19-50 years

Crackers, Wheat, Sandwich, With Peanut Butter Filling VS Muffins, English, Mixed-grain (includes Granola) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, wheat, sandwich, with peanut butter filling or Muffins, English, mixed-grain (includes granola)?

Lets compare vitamin content per 500 calories of Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Crackers, wheat, sandwich, with peanut butter filling have 1.7 times more Vitamin B6 than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Crackers, wheat, sandwich, with peanut butter filling.
• 500 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Crackers, wheat, sandwich, with peanut butter filling have 2 times more Phosphorus and 1.3 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 2.4 times more Calcium, 9.3 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 2.5 times more Selenium and 3.6 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• 500 calories of Crackers, wheat, sandwich, with peanut butter filling lack sufficient amounts of Copper, Magnesium and Zinc
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, wheat, sandwich, with peanut butter filling have 7 times more Fat, 9.5 times more Saturated Fat, 6.7 times more Omega 3 and 7.5 times more Omega 6 than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 1.8 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 and Omega 6