Comparing Nutrients in 5 ounces Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	13% 383kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	74.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.18g	51% 8.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	76% 99g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	2.33% 1.7g	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	0% 0g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	26% 14.6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	42% 169μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	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	3.4% 0.51mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	32% 38.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	28% 279mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	66% 0.6mg	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	82.4% 6.6mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	133% 3.05mg	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	21.7% 152mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	67.8% 37.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	1.26% 46.7g	0.11% 4.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Crackers, whole-wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) versus 5 oz of Crackers, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Crackers, whole-wheat:

• 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 3 times more Vitamin B1, 13.3 times more Vitamin B2, 4.3 times more Vitamin B9 and more Vitamin B12 than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 3.9 times more Vitamin E and 19.4 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Crackers, whole-wheat provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin K
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Crackers, whole-wheat:

• 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 5.5 times more Calcium, 1.4 times more Iron and 2.6 times more Selenium than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 2.6 times more Copper, 3.9 times more Magnesium, 3.4 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium, 1.7 times more Sodium and 1.9 times more Zinc than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.9 times more Sugars than Crackers, whole-wheat.
• While 5 oz of Crackers, whole-wheat contain 1.6 times more Energy, 7 times more Fat, 3.9 times more Saturated Fat, 9.5 times more Omega 3, 7.3 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Crackers, whole-wheat offer comparable quantities of Protein per five ounces.