Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	24% 702kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	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	58.7% 76.3g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	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	16.4% 6.24g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	34% 19g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	46% 0.55mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	25% 99μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	24% 241mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	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	47.3% 3.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	70.3% 492mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, mixed-grain (includes granola) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, sandwich, with peanut butter filling 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 Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Muffins, English, mixed-grain (includes granola).
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 4.3 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 4.4 times more Copper and 1.7 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) contain similar levels of Calcium, Iron, Magnesium, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 2.1 times more Energy, 14.8 times more Fat, 20 times more Saturated Fat, 14.2 times more Omega 3, 15.9 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Muffins, English, mixed-grain (includes granola).
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3