Comparing Nutrients in 500 calories Muffins, English, mixed-grain (includes granola) VS Cracker, meal

Weight per 500 calories

• Muffins, English, mixed-grain (includes granola): 213g
• Cracker, meal: 131g

Cracker, meal has 1.6 times more energy per unit of mass than Muffins, English, mixed-grain (includes granola), which is high in comparison to other foods. Muffins, English, mixed-grain (includes granola) having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Cracker, meal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.86% 0.062g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.8% 99g	81.2% 106g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	0.59% 0.43g	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	15.7% 5.96g	8.93% 3.4g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.2% 0.91mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.2% 0.67mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	3.9% 0.051mg	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	42.6% 170μg	44.4% 178μg	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	0% 0mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Cracker, meal	Recommended Dietary Allowance
Calcium	41.7% 417mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	32.6% 0.29mg	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	80.3% 6.43mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	53.6% 1.23mg	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	24.6% 172mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	99% 54.3μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	42.3% 634mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	0.27% 9.92g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Cracker, Meal Nutrients Per 500 Kcal

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

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

• 500 calories of Muffins, English, mixed-grain (includes granola) have 1.4 times more Vitamin B5 than Cracker, meal.
• Both Muffins, English, mixed-grain (includes granola) and Cracker, meal provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Muffins, English, mixed-grain (includes granola) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Muffins, English, mixed-grain (includes granola) vs Cracker, meal:

• 500 calories of Muffins, English, mixed-grain (includes granola) have 13.9 times more Calcium, 1.8 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus, 30.4 times more Sodium and 3.3 times more Zinc than Cracker, meal.
• Both Muffins, English, mixed-grain (includes granola) and Cracker, meal contain similar levels of Iron, Manganese and Selenium per 500 calories.
• 500 calories of Cracker, meal lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Muffins, English, mixed-grain (includes granola) as well as Cracker, meal lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, mixed-grain (includes granola) have 1.8 times more Fiber and 1.6 times more Protein than Cracker, meal.
• Both Muffins, English, mixed-grain (includes granola) and Cracker, meal offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cracker, meal provide inadequate amounts of Fiber
• Both Muffins, English, mixed-grain (includes granola) as well as Cracker, meal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.