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

Macros Ratio

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

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Energy	11.5% 333kcal	20% 577kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	9.64% 9.36g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	80% 104g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	NA	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	10.4% 3.97g	19% 7.23g	38g per day for Men 19-50 years
Protein	23% 13g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	73.6% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	2.83% 0.037mg	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	28.3% 113μg	46.8% 187μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Croutons, plain	Recommended Dietary Allowance
Calcium	27.8% 278mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	25.7% 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	53.5% 4.3mg	72.3% 5.8mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	31% 0.71mg	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	16.4% 115mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.21% 7.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Muffins, English, mixed-grain (includes granola) versus 5 oz of Croutons, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, English, mixed-grain (includes granola) vs Croutons, plain:

• 5 ounces of Muffins, English, mixed-grain (includes granola) have 1.5 times more Vitamin B6 than Croutons, plain.
• While 5 oz of Croutons, plain contain 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).
• Both Muffins, English, mixed-grain (includes granola) and Croutons, plain provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Muffins, English, mixed-grain (includes granola) as well as Croutons, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Muffins, English, mixed-grain (includes granola) vs Croutons, plain:

• 5 ounces of Muffins, English, mixed-grain (includes granola) have 2.6 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 1.3 times more Potassium and 1.6 times more Zinc than Croutons, plain.
• While 5 oz of Croutons, plain contain 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).

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Croutons, plain contain 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