Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	20.4% 593kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	48% 62.6g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	6.9% 5g	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	0.37% 0.27g	1.35% 0.98g	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	% 0.17g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	24% 13.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	5.9% 0.077mg	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	47.5% 190μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.83% 2.55mg	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	11% 1.63mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	2.7% 27mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	21.3% 0.19mg	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	99% 7.9mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	31% 0.72mg	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	20.7% 145mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	1.67% 61.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) versus 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines (includes oyster, soda, soup) vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 2.3 times more Vitamin B12, 3.7 times more Vitamin E and 21.2 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin B12 and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Iron, 1.4 times more Manganese, 1.4 times more Potassium and 2.2 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 8.6 times more Calcium, 2.2 times more Selenium and 1.5 times more Zinc than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Energy, 5.1 times more Fat, 2.3 times more Saturated Fat, 11.5 times more Omega 3, 9.5 times more Omega 6 and 1.7 times more Carbohydrate than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.7 times more Sugars and 1.3 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Protein per five ounces.