Comparing Nutrients in 7 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	16% 466kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.55g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	8.1% 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	36.7% 147μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	47% 0.42mg	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	62% 4.96mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	48% 1.1mg	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	37.7% 264mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Crackers, standard snack-type, regular, low salt per 7 oz

Compare the macro and micronutrient content in 7 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) versus 7 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 1.6 times more Vitamin B5 than Crackers, standard snack-type, regular, low salt.
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Crackers, standard snack-type, regular, low salt:

• 7 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.1 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2.3 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Potassium than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, standard snack-type, regular, low salt contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 1.7 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 7 oz of Crackers, standard snack-type, regular, low salt contain 2.1 times more Energy, 14.1 times more Fat, 14.6 times more Saturated Fat, 8.7 times more Omega 3, 10.9 times more Omega 6 and 1.3 times more Carbohydrate than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Crackers, standard snack-type, regular, low salt offer comparable quantities of Protein per seven ounces.