Comparing Nutrients in 7 ounces Cracker, meal VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	26.2% 760kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	2.2% 1.6g	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	13.6% 5.16g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	33% 18.5g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	5.8% 0.075mg	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	67.5% 270μg	39.7% 159μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.85mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	53.6% 0.48mg	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	115% 9.2mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	52% 1.2mg	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	29.5% 206mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Muffins, English, mixed-grain (includes granola) per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal versus 7 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Cracker, meal have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Cracker, meal have 1.5 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 8.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium, 18.6 times more Sodium and 2 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 1.6 times more Energy, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Carbohydrate than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3