Comparing Nutrients in 7 ounces Muffins, English, raisin-cinnamon (includes apple-cinnamon) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	73.4% 95g	33% 42.8g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	65.3% 25g	38g per day for Men 19-50 years
Protein	28% 15.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.41mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	36.7% 147μg	22% 87.3μg	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	2.87% 2.58mg	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	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	112% 8.93mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	25.8% 181mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	39.6% 593mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Almonds:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 2 times more Vitamin B1, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 82.7 times more Vitamin E than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Almonds:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 1.2 times more Iron, 5.3 times more Selenium, 299 times more Sodium and 9.2 times more Water than Almonds.
• While Almonds contain 2.4 times more Calcium, 6.4 times more Copper, 11.7 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium and 3.2 times more Zinc than Muffins, English, raisin-cinnamon (includes apple-cinnamon).

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 10 times more Omega 3, 2.2 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Energy, 27.7 times more Fat, 7 times more Saturated Fat, 39.9 times more Omega 6, 4.8 times more Fiber and 2.7 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.