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

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Muffins, oat bran: 185g

Muffins, oat bran have 1.3 times more energy per unit of mass than Muffins, English, whole-wheat, which is high in comparison to other foods. Muffins, English, whole-wheat having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	40% 6.8g	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	69% 89.4g	130g per day for Men 19-50 years
Sugars	27.5% 20g	21% 15.2g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, oat bran	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	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	23% 0.3mg	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	41.2% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.77% 0.019μg	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	8.15% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	65.3% 653mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	68% 0.61mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	69.2% 291mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	212% 4.87mg	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	99% 695mg	99% 696mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	48.5% 728mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.04% 113g	1.75% 65g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 10.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Muffins, oat bran.
• While Muffins, oat bran contain 1.4 times more Vitamin B9 and 9.8 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B5 and Vitamin E per 500 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Muffins, oat bran:

• Muffins, English, whole-wheat have 5.6 times more Calcium, 4.9 times more Selenium and 1.2 times more Sodium than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Iron, 1.7 times more Magnesium and 1.8 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Copper, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Muffins, English, whole-wheat have 1.3 times more Sugars, 1.9 times more Fiber and 1.7 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 2.6 times more Fat, 2.4 times more Saturated Fat, 7.5 times more Omega 3 and 3.5 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.