Comparing Nutrients in 500 calories Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Muffins, English, mixed-grain (includes granola): 213g

Crackers, whole-wheat have 1.8 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, whole-wheat or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	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	17% 16.5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	3.86% 0.062g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	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	62.6% 81.4g	75.8% 99g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	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	0% 0g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	31.7% 12g	15.7% 5.96g	38g per day for Men 19-50 years
Protein	22% 12.4g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	17.8% 0.21mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	51.2% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	8.2% 32.8μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.65mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	4.2% 42mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	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	49% 3.9mg	80.3% 6.43mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	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	55.4% 388mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	2.3% 85.5g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Muffins, English, Mixed-grain (includes Granola) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat or Muffins, English, mixed-grain (includes granola)?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Crackers, whole-wheat have 2.7 times more Vitamin B6, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 4.3 times more Vitamin B1, 27.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.2 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Crackers, whole-wheat have 1.5 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium and 1.5 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 9.9 times more Calcium, 1.6 times more Iron and 4.6 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 500 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat have 4.3 times more Fat, 16 times more Omega 3, 6.3 times more Omega 6 and 2 times more Fiber than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 1.6 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 and Omega 6