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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Energy	15.5% 450kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	7.97% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	123% 161g	130g per day for Men 19-50 years
Sugars	9.66% 7g	0.9% 0.65g	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	1.9% 1.37g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	70.8% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	5.95% 0.077mg	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	46.6% 187μg	67.5% 270μg	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	3.97% 3.57mg	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	4.1% 0.62mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cracker, meal	Recommended Dietary Allowance
Calcium	32.3% 323mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	49.6% 0.45mg	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	99% 7.94mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	81.4% 1.87mg	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	26% 183mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Cracker, meal per 7 oz

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

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

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.4 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin E than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7.1 times more Calcium, 26.6 times more Sodium and 1.5 times more Zinc than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.7 times more Copper, 1.9 times more Manganese and 1.9 times more Selenium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Cracker, meal contain similar levels of Iron, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.7 times more Saturated Fat, 1.2 times more Omega 3, 10.7 times more Sugars and 1.3 times more Fiber than Cracker, meal.
• While 7 oz of Cracker, meal contain 1.7 times more Energy, 1.5 times more Omega 6 and 1.8 times more Carbohydrate than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Cracker, meal offer comparable quantities of Protein per seven ounces.