Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	29.2% 847kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	106% 138g	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	37.5% 21g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	30% 0.36mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	83% 6.63mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	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	94% 657mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	92% 50.6μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola) per 7 oz

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

• 7 ounces of Crackers, whole-wheat have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 2.4 times more Vitamin B1, 14.9 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crackers, whole-wheat.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 7 ounces of Crackers, whole-wheat have 1.7 times more Copper, 2.7 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 7 oz of Muffins, English, mixed-grain (includes granola) contain 5.4 times more Calcium and 2.5 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat have 1.8 times more Energy, 7.9 times more Fat, 9 times more Saturated Fat, 29.1 times more Omega 3, 11.5 times more Omega 6, 1.5 times more Carbohydrate and 3.7 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3