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

Weight per 500 calories

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon): 181g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.2 times more energy per unit of mass than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon), which is very high in comparison to other foods. Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	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	76.7% 100g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	14.3% 5.43g	24% 9.1g	38g per day for Men 19-50 years
Protein	28.7% 16g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	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	78.2% 0.94mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.64% 0.11mg	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	39% 156μg	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	2.8% 2.54mg	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	4.35% 0.65mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.77% 4.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 252mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	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	111% 8.88mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56.7% 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	28% 196mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	41.3% 620mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.57% 58g	0.054% 2g	3700g per day for Men 19-50 years

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

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 14.6 times more Vitamin B1, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.4 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Vitamin B2 and 30.6 times more Vitamin E than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dry Roasted Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Dry Roasted 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, toasted (includes apple-cinnamon) vs Roasted Almonds:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 2.8 times more Iron, 26.3 times more Selenium and 247 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Copper, 4.6 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dry Roasted Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 10 times more Omega 3, 5.7 times more Carbohydrate and 5.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11 times more Fat, 3.3 times more Saturated Fat, 14.1 times more Omega 6 and 1.7 times more Fiber than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.