Comparing Nutrients in 7 ounces Muffins, English, whole-wheat VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	14% 403kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	93% 121g	130g per day for Men 19-50 years
Sugars	22% 16g	89.6% 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	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	35% 13.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	31% 17.5g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	12.5% 0.16mg	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	24.3% 97μg	26.3% 105μg	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	0% 0mg	5.07% 4.56mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	52.6% 526mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	19.4% 0.17mg	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	60.8% 4.86mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	24% 0.55mg	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	80% 560mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.6% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, whole-wheat vs Muffins, blueberry, dry mix:

• Muffins, English, whole-wheat have 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.7 times more Vitamin B2 and more Vitamin C than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, blueberry, dry mix have similar amounts of Vitamin B9 per 7 oz.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, whole-wheat vs Muffins, blueberry, dry mix:

• Muffins, English, whole-wheat have 14.7 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 6.5 times more Manganese, 1.3 times more Phosphorus, 4.4 times more Potassium, 13 times more Selenium, 4.8 times more Zinc and 1.5 times more Water than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.3 times more Sodium than Muffins, English, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, whole-wheat have more Omega 3, 4.8 times more Fiber and 2.5 times more Protein than Muffins, blueberry, dry mix.
• While Muffins, blueberry, dry mix contain 1.4 times more Energy, 1.5 times more Fat, 3.5 times more Saturated Fat, 1.7 times more Omega 6, 1.5 times more Carbohydrate and 4 times more Sugars than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat as well as Muffins, blueberry, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.