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

Weight per 500 calories

• Muffins, English, mixed-grain (includes granola): 213g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.5 times more energy per unit of mass than Muffins, English, mixed-grain (includes granola), which is very 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 Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	3.86% 0.062g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	63.7% 11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	15.7% 5.96g	24% 9.1g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Roasted Almonds	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	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.2% 0.67mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.081mg	8.75% 0.11mg	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	11.5% 46μg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	57.4% 0.52mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	81% 1.87mg	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	24.6% 172mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	9.76% 332mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	99% 54.3μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	42.3% 634mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	0.054% 2g	3700g per day for Men 19-50 years

Muffins, English, Mixed-grain (includes Granola) VS Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Muffins, English, mixed-grain (includes granola) have 14.2 times more Vitamin B1, 2.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.7 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.5 times more Vitamin B2 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• 500 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Muffins, English, mixed-grain (includes granola) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Muffins, English, mixed-grain (includes granola) have 1.9 times more Calcium, 2.1 times more Iron, 32.4 times more Selenium and 252.8 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.8 times more Copper, 2.7 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Potassium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Roasted Almonds contain similar levels of Zinc per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, mixed-grain (includes granola) have 5.6 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 11.5 times more Fat, 7 times more Saturated Fat, 9.6 times more Omega 6 and 1.5 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 6
• Both Muffins, English, mixed-grain (includes granola) as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.