Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	29.2% 847kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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	106% 138g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	0% 0g	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	% 0.64g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	37.5% 21g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	30% 0.36mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	14% 55.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	83% 6.63mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	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	94% 657mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	2.34% 86.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.5 times more Vitamin E and 22.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.6 times more Vitamin B1, 11.9 times more Vitamin B2, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B3 per 7 oz.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, whole-wheat vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Crackers, whole-wheat have 3.1 times more Copper, 4.6 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Sodium and 2.5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.5 times more Calcium, 2.2 times more Selenium and 14.8 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat have 1.9 times more Energy, 8.4 times more Fat, 2.8 times more Saturated Fat, 17.6 times more Omega 3, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3 times more Sugars than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Protein per 7 oz.
• Both Crackers, whole-wheat as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.