Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	21% 605kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	2.58% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	52.4% 68g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	29% 21g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.2% 0.094mg	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	9.92% 39.7μg	26.2% 105μg	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	2.05% 1.84mg	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	13.3% 2mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	5.1% 51mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	35.4% 0.82mg	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	67% 469mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	55.7% 30.6μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	1.56% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat versus 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Crackers, whole-wheat have 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin E and 10.9 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.3 times more Vitamin B1, 10.2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 5 ounces of Crackers, whole-wheat have 2.6 times more Copper, 4.8 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 2.7 times more Sodium and 2.7 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 3.2 times more Calcium, 1.3 times more Iron and 2.1 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 1.8 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 28.1 times more Omega 3, 19.7 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 5 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 12.4 times more Sugars than Crackers, whole-wheat.
• 5 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6