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

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	20% 577kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	9.64% 9.36g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	80% 104g	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	19% 7.23g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	30% 17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	73.6% 0.88mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	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	46.8% 187μg	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

	Croutons, plain	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	10.8% 108mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	72.3% 5.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	23.3% 163mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	66% 989mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	1.54% 57g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Croutons, plain 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 Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Croutons, plain have 1.4 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 1.5 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Croutons, plain 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 Croutons, plain vs Muffins, English, mixed-grain (includes granola):

• 5 ounces of Croutons, plain have 1.4 times more Iron, 1.4 times more Phosphorus, 1.5 times more Selenium and 2.3 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 5 oz of Muffins, English, mixed-grain (includes granola) contain 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 1.6 times more Zinc than Croutons, plain.
• Both Croutons, plain and Muffins, English, mixed-grain (includes granola) contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Croutons, plain have 1.7 times more Energy, 3.7 times more Fat, 6.6 times more Saturated Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Muffins, English, mixed-grain (includes granola).
• 5 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3