Comparing Nutrients in 500 calories Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Cracker, meal

Weight per 500 calories

• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 208g
• Cracker, meal: 131g

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

Discover which food has more nutrients per 500 calories - Muffins, English, raisin-cinnamon (includes apple-cinnamon) or Cracker, meal?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Cracker, meal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	77% 100g	81.2% 106g	130g per day for Men 19-50 years
Sugars	42.4% 30.8g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.4g	8.93% 3.4g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	71.5% 0.86mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.65mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	38.5% 154μg	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	3% 2.7mg	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	4.3% 0.65mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.34% 5.2μg	0.33% 0.39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Cracker, meal	Recommended Dietary Allowance
Calcium	23.8% 238mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	117% 9.38mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	27% 190mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	100% 55.2μg	55μg per day for Men 19-50 years
Sodium	41.5% 623mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.27% 9.92g	3700g per day for Men 19-50 years

Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) VS Cracker, Meal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Muffins, English, raisin-cinnamon (includes apple-cinnamon) or Cracker, meal?

Lets compare vitamin content per 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Cracker, meal:

• 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2.7 times more Vitamin B6 than Cracker, meal.
• While 500 kcal of Cracker, meal contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Cracker, meal provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B5
• 500 calories of Cracker, meal have insufficient amounts of Vitamin B6
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Cracker, meal:

• 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 7.9 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.4 times more Potassium, 29.8 times more Sodium and 2.2 times more Zinc than Cracker, meal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Cracker, meal contain similar levels of Copper, Manganese and Selenium per 500 calories.
• 500 calories of Cracker, meal lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 71.4 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Cracker, meal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon) as well as Cracker, meal provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.