Comparing Nutrients in 500 calories Muffins, English, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Muffins, English, mixed-grain (includes granola): 213g

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

Discover which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Muffins, English, mixed-grain (includes granola)?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Muffins, English, whole-wheat	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	5.33% 5.17g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	3.86% 0.062g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	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	76.5% 100g	75.8% 99g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	43.4% 16.5g	15.7% 5.96g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	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	61.6% 0.74mg	76.2% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	51.2% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	30% 121μg	42.6% 170μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	65.3% 653mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	75.4% 6.03mg	80.3% 6.43mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	99% 695mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	99% 54.3μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	42.3% 634mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	3.04% 113g	2.3% 85.5g	3700g per day for Men 19-50 years

Muffins, English, Whole-wheat VS Muffins, English, Mixed-grain (includes Granola) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Muffins, English, mixed-grain (includes granola)?

Lets compare vitamin content per 500 calories of Muffins, English, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Muffins, English, whole-wheat have 2 times more Vitamin B5 and 5 times more Vitamin B6 than Muffins, English, mixed-grain (includes granola).
• While 500 kcal of Muffins, English, mixed-grain (includes granola) contain 1.9 times more Vitamin B2 and 1.4 times more Vitamin B9 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B6
• Both Muffins, English, whole-wheat 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 calories.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 500 calories of Muffins, English, whole-wheat have 1.6 times more Calcium, 2 times more Magnesium, 3.4 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 1.4 times more Sodium and 1.3 times more Zinc than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, whole-wheat have 1.7 times more Omega 6, 11.6 times more Sugars and 2.8 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 6
• Both Muffins, English, whole-wheat as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in 500 calories.