Comparing Nutrients in 7 ounces Croutons, plain VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	28% 808kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	112% 146g	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	26.6% 10g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	42% 23.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	103% 1.24mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	65.5% 262μg	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

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	15% 151mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	101% 8.1mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	32.6% 228mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.29% 11g	2.34% 86.4g	3700g per day for Men 19-50 years

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

• Croutons, plain have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A in 7 oz.

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

• Croutons, plain have 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Selenium and 1.6 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Calcium and 7.9 times more Water than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Croutons, plain have 1.8 times more Energy, 3.9 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Omega 6, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.