Comparing Nutrients in 5 ounces Cracker, meal VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	18.7% 543kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.6% 1.15g	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	9.7% 3.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	23.5% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	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	82.2% 0.99mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	4.14% 0.054mg	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	48% 193μg	28.3% 113μg	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	4.06% 0.61mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	38.3% 0.34mg	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	82.2% 6.58mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	37.2% 0.86mg	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	21% 147mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Muffins, English, mixed-grain (includes granola) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Cracker, meal have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Cracker, meal have 1.5 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 8.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium, 18.6 times more Sodium and 2 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 1.6 times more Energy, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Carbohydrate than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3