Comparing Nutrients in 7 ounces Muffins, English, mixed-grain (includes granola) VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	16% 466kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	70.7% 92g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	14.6% 5.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	32.2% 18g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	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	71% 0.85mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	39.7% 159μg	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	0% 0mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	39% 389mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	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	75% 6mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	23% 161mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.34% 86.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, mixed-grain (includes granola) versus 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.3 times more Vitamin B2 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.4 times more Vitamin B6, more Vitamin C and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin C and Vitamin E
• Both Muffins, English, mixed-grain (includes granola) as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.2 times more Calcium, 1.8 times more Copper, 1.7 times more Magnesium, 1.4 times more Potassium and 1.3 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.3 times more Iron and 1.4 times more Sodium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Manganese, Phosphorus and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3.2 times more Saturated Fat, 1.7 times more Omega 3, 4.4 times more Sugars and 1.3 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3