Comparing Nutrients in 500 calories Muffins, English, wheat VS Muffins, English, whole-wheat

Weight per 500 calories

• Muffins, English, wheat: 224g
• Muffins, English, whole-wheat: 246g

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

Which food has more nutrients per 500 calories - Muffins, English, wheat or Muffins, English, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	76.5% 100g	130g per day for Men 19-50 years
Sugars	4.82% 3.5g	27.5% 20g	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	27% 10.3g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	35% 19.5g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.5% 0.97mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	52.5% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	31% 0.4mg	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	36% 143μg	30% 121μg	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	6.73% 1mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2.05% 2.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	40% 399mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	58% 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	80.4% 6.43mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	19.8% 83mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	192% 4.4mg	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	34.3% 240mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	119% 65.5μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	52.8% 791mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Muffins, English, wheat vs Muffins, English, whole-wheat:

• Muffins, English, wheat have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 1.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 500 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-wheat 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, wheat vs Muffins, English, whole-wheat:

• Muffins, English, whole-wheat contain 1.6 times more Calcium, 1.6 times more Copper, 2.1 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Selenium and 1.6 times more Zinc than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Iron, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, whole-wheat contain 5.7 times more Sugars and 1.6 times more Fiber than Muffins, English, wheat.
• Both Muffins, English, wheat and Muffins, English, whole-wheat have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Muffins, English, wheat as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.