Comparing Nutrients in 5 ounces Muffins, English, whole-wheat VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	9.92% 288kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	16% 11.7g	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	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	25% 9.5g	17% 6.52g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.83mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	17.6% 0.23mg	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	17.4% 69.5μg	31.5% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.87% 0.58mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	37.6% 376mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	52% 0.47mg	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	43.4% 3.47mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	53% 223mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	162% 3.73mg	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	57% 400mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	1.75% 64.8g	1.34% 49.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Muffins, English, whole-wheat vs Muffins, oat bran:

• Muffins, English, whole-wheat have 1.5 times more Vitamin B2 and 8.1 times more Vitamin B3 than Muffins, oat bran.
• While Muffins, oat bran contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 13 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Muffins, English, whole-wheat vs Muffins, oat bran:

• Muffins, English, whole-wheat have 4.2 times more Calcium, 3.7 times more Selenium and 1.3 times more Water than Muffins, oat bran.
• While Muffins, oat bran contain 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Muffins, English, whole-wheat have 1.5 times more Fiber and 1.3 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 10 times more Omega 3 and 4.7 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.