Comparing Nutrients in 7 ounces Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Croutons, plain

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%
Croutons, plain	12%	15%	73%

Macro Nutrients

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Croutons, plain	Recommended Dietary Allowance
Energy	18.5% 536kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	4.13% 4g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	112% 146g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	26.6% 10g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Croutons, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	67.5% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	3.97% 0.052mg	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	59% 236μg	65.5% 262μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Croutons, plain	Recommended Dietary Allowance
Calcium	39% 391mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	36% 0.32mg	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	115% 9.23mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	43% 0.99mg	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	30.3% 212mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.77% 65.4g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) VS Croutons, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Croutons, plain:

• 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.6 times more Vitamin B6 and more Vitamin B12 than Croutons, plain.
• While 7 oz of Croutons, plain contain 1.3 times more Vitamin B5 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Croutons, plain provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Croutons, plain have insufficient amounts of Vitamin B12
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) as well as Croutons, plain have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) vs Croutons, plain:

• 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 2.6 times more Calcium, 1.3 times more Manganese and 1.6 times more Zinc than Croutons, plain.
• While 7 oz of Croutons, plain contain 1.4 times more Selenium and 1.5 times more Sodium than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Croutons, plain contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have 1.3 times more Omega 3 than Croutons, plain.
• While 7 oz of Croutons, plain contain 1.5 times more Energy, 3.3 times more Fat, 2.8 times more Saturated Fat, 1.4 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Fiber than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• Both Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) and Croutons, plain offer comparable quantities of Protein per seven ounces.