Comparing Nutrients in 7 ounces Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	34% 982kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	82% 107g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.73g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	48% 26.8g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	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	64.3% 0.77mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	34.7% 139μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	33.7% 337mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	66.2% 5.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	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	98% 689mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	78.7% 43.3μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, mixed-grain (includes granola) per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, sandwich, with peanut butter filling 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 Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Muffins, English, mixed-grain (includes granola).
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 4.3 times more Phosphorus, 1.9 times more Potassium and 2.7 times more Sodium than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 4.4 times more Copper and 1.7 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) contain similar levels of Calcium, Iron, Magnesium, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 2.1 times more Energy, 14.8 times more Fat, 20 times more Saturated Fat, 14.2 times more Omega 3, 15.9 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Muffins, English, mixed-grain (includes granola).
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3