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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.58% 0.44g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	29% 21g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	20% 11.2g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	15.6% 62.4μg	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	2.05% 1.84mg	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	2.93% 0.44mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Calcium	16% 162mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	162% 1.46mg	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	79.7% 6.38mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.82mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.4% 129mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	55.7% 30.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.56% 57.5g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 82.7 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.2 times more Iron, 5.3 times more Selenium, 299 times more Sodium and 9.2 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 6.4 times more Copper, 11.7 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium and 3.2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 5 ounces:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 10 times more Omega 3, 2.2 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Energy, 27.7 times more Fat, 7 times more Saturated Fat, 39.9 times more Omega 6, 4.8 times more Fiber and 2.7 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.