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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	Recommended Dietary Allowance
Energy	15.5% 450kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	9.66% 7g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	65.3% 25g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 187μg	22% 87.3μg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Almonds	Recommended Dietary Allowance
Calcium	32.3% 323mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.3 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 82.7 times more Vitamin E than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 5.5 times more Selenium, 425 times more Sodium and 9.9 times more Water than Almonds.
• While Almonds contain 1.7 times more Calcium, 7.6 times more Copper, 11.3 times more Magnesium, 4.3 times more Manganese, 5.2 times more Phosphorus, 6.7 times more Potassium and 3 times more Zinc than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 16 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 2.6 times more Energy, 29.5 times more Fat, 5.2 times more Saturated Fat, 27.4 times more Omega 6, 3.6 times more Fiber and 2.4 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Almonds have similar amounts of Sugars per 7 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.