Comparing Nutrients in 5 ounces Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	24% 702kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	70.3% 12g	6.94% 1.18g	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	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.9g	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	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.3% 0.095mg	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	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	24% 241mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	25% 0.23mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	39% 0.89mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	67.8% 37.3μg	55μg per day for Men 19-50 years
Sodium	76.3% 1144mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.26% 46.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) 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, plain, toasted, enriched, with calcium propionate (includes sourdough) 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, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin B12 than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.4 times more Magnesium, 3.2 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Sodium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 2.9 times more Copper, 1.7 times more Iron 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, plain, toasted, enriched, with calcium propionate (includes sourdough) contain similar levels of Calcium, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.8 times more Energy, 13.2 times more Fat, 8.6 times more Saturated Fat, 4.6 times more Omega 3, 10.1 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Carbohydrate per five ounces.