Comparing Nutrients in 7 ounces Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	34% 982kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	NA	9.66% 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	1.9% 1.37g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	48% 26.8g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.24% 0.11mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	33.7% 337mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	29.8% 0.27mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	43.6% 1mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	78.7% 43.3μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, enriched, with ca prop (includes sourdough) 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, plain, enriched, with ca prop (includes sourdough) 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, plain, enriched, with ca prop (includes sourdough):

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.3 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.5 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, sandwich, with peanut butter filling have 2.2 times more Energy, 15.8 times more Fat, 6.3 times more Saturated Fat, 8.6 times more Omega 3, 18.8 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).