Comparing Nutrients in 500 calories Crackers, whole-wheat, low salt VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Weight per 500 calories

• Crackers, whole-wheat, low salt: 113g
• English muffins, plain, enriched, without calcium propionate(includes sourdough): 213g

Crackers, whole-wheat, low salt have 1.9 times more energy per 100g than English muffins, plain, enriched, without calcium propionate(includes sourdough). It has very high energy density when compared to other foods. English muffins, plain, enriched, without calcium propionate(includes sourdough) having above average energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or English muffins, plain, enriched, without calcium propionate(includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	12% 3.83g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	9.97% 0.16g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	75.3% 98g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	NA	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	31% 12g	15% 5.74g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(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	19% 0.23mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	51.6% 8.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	7.04% 0.091mg	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	7.9% 31.6μg	39.4% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.55% 0.085μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.47% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	30.5% 0.27mg	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	43.5% 3.48mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	10.6% 44.7mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	33% 0.76mg	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	47.6% 333mg	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	66% 987mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	2.42% 89.6g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS English Muffins, Plain, Enriched, Without Calcium Propionate(includes Sourdough) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or English muffins, plain, enriched, without calcium propionate(includes sourdough)?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, low salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 500 calories of Crackers, whole-wheat, low salt have 2.3 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 500 kcal of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 4.1 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 5 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin B6
• Both Crackers, whole-wheat, low salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat, low salt vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 500 calories of Crackers, whole-wheat, low salt have 1.8 times more Copper, 2.5 times more Magnesium, 3.3 times more Manganese and 1.6 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 500 kcal of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2 times more Calcium, 1.5 times more Iron and 4.7 times more Sodium than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Phosphorus per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium
• Both Crackers, whole-wheat, low salt as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, low salt have 5.1 times more Fat, 6.9 times more Saturated Fat, 2.7 times more Omega 3, 4.1 times more Omega 6 and 2.1 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 500 kcal of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.3 times more Carbohydrate and 1.6 times more Protein than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Energy per 500 calories.
• 500 calories of English muffins, plain, enriched, without calcium propionate(includes sourdough) provide inadequate amounts of Omega 3