Comparing Nutrients in 500 calories Muffins, blueberry, dry mix VS Muffins, oat bran

Weight per 500 calories

• Muffins, blueberry, dry mix: 171g
• Muffins, oat bran: 185g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Muffins, blueberry, dry mix or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.55g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0% 0g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	69% 89.4g	130g per day for Men 19-50 years
Sugars	77% 56g	21% 15.2g	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	6.3% 2.4g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	10.6% 5.94g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0.19% 1.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	23% 0.3mg	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	22.6% 90μg	41.2% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.77% 0.019μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.36% 3.92mg	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	8.15% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Calcium	3.07% 30.7mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	68% 0.61mg	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	34.6% 2.76mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22mg	69.2% 291mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	212% 4.87mg	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	53.6% 375mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	9.6% 5.3μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	54.5% 817mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.4% 51.5g	1.75% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, blueberry, dry mix vs Muffins, oat bran:

• Muffins, blueberry, dry mix have 2.3 times more Vitamin B2 and 4.1 times more Vitamin B3 than Muffins, oat bran.
• While Muffins, oat bran contain 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, oat bran have similar amounts of Vitamin B1 per 500 kcal.
• Both Muffins, blueberry, dry mix as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Muffins, blueberry, dry mix vs Muffins, oat bran:

• Muffins, oat bran contain 3.8 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 13.1 times more Magnesium, 10.3 times more Manganese, 1.9 times more Phosphorus, 11.5 times more Potassium, 3.9 times more Selenium and 6.1 times more Zinc than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, oat bran have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, blueberry, dry mix have 3.7 times more Sugars than Muffins, oat bran.
• While Muffins, oat bran contain 2.5 times more Fat, more Omega 3, 3 times more Omega 6, 3.6 times more Fiber and 2.2 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, oat bran have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Muffins, blueberry, dry mix as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.