Comparing Nutrients in 500 calories Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Muffins, English, mixed-grain (includes granola)

Weight per 500 calories

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough): 185g
• Muffins, English, mixed-grain (includes granola): 213g

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

Which food has more nutrients per 500 calories - Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.86% 3.74g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	3.86% 0.062g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	75.8% 99g	130g per day for Men 19-50 years
Sugars	8.86% 6.43g	2.38% 1.72g	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	13.6% 5.2g	15.7% 5.96g	38g per day for Men 19-50 years
Protein	34% 19g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.5% 1mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	51.2% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.24mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.54% 0.12mg	6.2% 0.081mg	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	55% 220μg	42.6% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.86% 0.093μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.5% 3.15mg	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	4.44% 0.67mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.16% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	36.5% 365mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	57.4% 0.52mg	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	108% 8.6mg	80.3% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 52mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	56% 1.3mg	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	28.3% 198mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	7.03% 239mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	88.6% 48.7μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	59% 883mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.3% 85.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Muffins, English, mixed-grain (includes granola):

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.3 times more Vitamin B2 and 1.4 times more Vitamin B5 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Vitamin B1 per 500 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Muffins, English, mixed-grain (includes granola):

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.3 times more Iron and 1.4 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While Muffins, English, mixed-grain (includes granola) contain 1.7 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.7 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Sugars than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Muffins, English, mixed-grain (includes granola) have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.