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

Weight per 500 calories

• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 208g
• Almonds: 86.4g

Almonds have 2.4 times more energy per unit of mass than Muffins, English, raisin-cinnamon (includes apple-cinnamon), which is very high in comparison to other foods. Muffins, English, raisin-cinnamon (includes apple-cinnamon) having above average energy density.

Which food has more nutrients per 500 calories - Muffins, English, raisin-cinnamon (includes apple-cinnamon) or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	42.4% 30.8g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	14.3% 5.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.65mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.5% 154μg	9.5% 38μg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.34% 5.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Calcium	23.8% 238mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	41.5% 623mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 4.8 times more Vitamin B1, 2.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Almonds.
• While Almonds contain 2.2 times more Vitamin B2 and 34.3 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2.9 times more Iron, 12.7 times more Selenium and 721.3 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Copper, 4.9 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 5.4 times more Carbohydrate and 8.2 times more Sugars than Almonds.
• While Almonds contain 11.5 times more Fat, 2.9 times more Saturated Fat, 16.5 times more Omega 6 and 2 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.