Comparing Nutrients in 7 ounces Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	29.2% 847kcal	16.4% 476kcal	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	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	73.4% 95g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	40.4% 29.3g	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	% 0g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	37.5% 21g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	10% 0.13mg	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	36.7% 147μg	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	2.87% 2.58mg	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	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	35.3% 0.32mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	186% 4.27mg	49.6% 1.14mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	39.6% 593mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.16% 5.83g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat versus 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon):

• 7 ounces of Crackers, whole-wheat have 1.3 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin E and 10.9 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.3 times more Vitamin B1, 10.2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat.
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) 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, raisin-cinnamon (includes apple-cinnamon):

• 7 ounces of Crackers, whole-wheat have 2.6 times more Copper, 4.8 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 2.7 times more Sodium and 2.7 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 3.2 times more Calcium, 1.3 times more Iron and 2.1 times more Selenium than Crackers, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat have 1.8 times more Energy, 7.9 times more Fat, 3.8 times more Saturated Fat, 28.1 times more Omega 3, 19.7 times more Omega 6, 1.4 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 12.4 times more Sugars than Crackers, whole-wheat.
• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 and Omega 6