Comparing Nutrients in 7 ounces Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Crackers, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	15.5% 450kcal	29.2% 847kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	105% 1.67g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	71% 12g	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	106% 138g	130g per day for Men 19-50 years
Sugars	9.66% 7g	3.26% 2.36g	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	0% 0g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.7g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Crackers, 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	79% 0.95mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	28.2% 0.37mg	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	14% 55.6μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	32.3% 323mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	93% 0.83mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	186% 4.27mg	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	94% 657mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	0.16% 5.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Crackers, whole-wheat 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 Crackers, whole-wheat 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 Crackers, whole-wheat:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.6 times more Vitamin B1, 11.9 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 4.5 times more Vitamin E and 22.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Crackers, whole-wheat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin K
• 7 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.5 times more Calcium and 2.2 times more Selenium than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 3.1 times more Copper, 4.6 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.9 times more Sodium and 2.5 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Crackers, whole-wheat contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 3 times more Sugars than Crackers, whole-wheat.
• While 7 oz of Crackers, whole-wheat contain 1.9 times more Energy, 8.4 times more Fat, 2.8 times more Saturated Fat, 17.6 times more Omega 3, 13.6 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Fiber than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Crackers, whole-wheat offer comparable quantities of Protein per seven ounces.