Comparing Nutrients in 7 ounces Muffins, English, mixed-grain (includes granola) VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, mixed-grain (includes granola)	15%	7%	78%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	16% 466kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	9.2% 1.56g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	22% 16g	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	14.6% 5.56g	35% 13.3g	38g per day for Men 19-50 years
Protein	32.2% 18g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Muffins, English, whole-wheat	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.8% 0.62mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	25% 0.32mg	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	24.3% 97μg	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	0% 0mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	39% 389mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	46.7% 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	75% 6mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	154% 3.55mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	92% 50.6μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, mixed-grain (includes granola) VS Muffins, English, whole-wheat 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, whole-wheat 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, whole-wheat:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.7 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, whole-wheat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Muffins, English, mixed-grain (includes granola) as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, mixed-grain (includes granola) vs Muffins, English, whole-wheat:

• 7 ounces of Muffins, English, mixed-grain (includes granola) have 1.2 times more Iron than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.4 times more Calcium, 1.7 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Selenium than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, whole-wheat contain similar levels of Copper, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, English, whole-wheat contain 1.6 times more Omega 3, 1.5 times more Omega 6, 10 times more Sugars and 2.4 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Muffins, English, mixed-grain (includes granola) and Muffins, English, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3