Comparing Nutrients in 5 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	33.3% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	52% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	74.8% 97g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.52g	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	10% 3.83g	39% 15g	38g per day for Men 19-50 years
Protein	19.5% 11g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	23.7% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	20% 0.26mg	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	26.2% 105μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	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	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.8% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	70% 0.63mg	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	44.3% 3.54mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	138% 3.2mg	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	27% 189mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.1% 3.83g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Crackers, whole-wheat, low salt per 5 oz

Compare the macro and micronutrient content in 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) versus 5 oz of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Crackers, whole-wheat, low salt:

• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.2 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 1.8 times more Vitamin B5 and 4.3 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B3 per five ounces.
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Crackers, whole-wheat, low salt:

• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.5 times more Sodium than Crackers, whole-wheat, low salt.
• While 5 oz of Crackers, whole-wheat, low salt contain 3.4 times more Copper, 4.7 times more Magnesium, 6.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium and 3.1 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, whole-wheat, low salt contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, whole-wheat, low salt contain 1.9 times more Energy, 9.6 times more Fat, 13.1 times more Saturated Fat, 5 times more Omega 3, 7.6 times more Omega 6, 1.5 times more Carbohydrate and 3.9 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, whole-wheat, low salt offer comparable quantities of Protein per five ounces.