Comparing Nutrients in 500 calories Crackers, whole-wheat VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Weight per 500 calories

• Crackers, whole-wheat: 117g
• Muffins, English, plain, enriched, with ca prop (includes sourdough): 220g

Crackers, whole-wheat have 1.9 times more energy per 100g than Muffins, English, plain, enriched, with ca prop (includes sourdough). It has very high energy density when compared to other foods. Muffins, English, plain, enriched, with ca prop (includes sourdough) having above average energy density.

Which food has more nutrients per 500 calories - Crackers, whole-wheat or Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	3.84% 3.72g	97g per day for Men 19-50 years
Saturated Fat	7.55% 2.4g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	61.7% 0.99g	6.6% 0.11g	1.6g per day for Men 19-50 years
Omega 6	42% 7.14g	5.8% 0.99g	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% 97g	130g per day for Men 19-50 years
Sugars	1.92% 1.4g	10.7% 7.78g	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	2.1% 1.5g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	31.7% 12g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	22% 12.4g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	87.6% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.9% 0.025mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	9.15% 0.12mg	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	51.8% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.67% 0.088μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.4% 3.96mg	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	4.55% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 32μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	4.2% 42mg	36% 359mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	33% 0.3mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	110% 2.5mg	48.4% 1.1mg	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	29% 203mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	21.5% 12μg	89.7% 49.3μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	62.4% 936mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	2.6% 96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin E and 12 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.9 times more Vitamin B1, 22.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 6.3 times more Vitamin B9 than Crackers, whole-wheat.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 1.7 times more Copper, 2.4 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 8.5 times more Calcium, 2.3 times more Iron and 4.2 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, whole-wheat have 4.4 times more Fat, 1.5 times more Saturated Fat, 9.3 times more Omega 3, 7.2 times more Omega 6 and 1.6 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 5.6 times more Sugars and 1.6 times more Protein than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.