Comparing Nutrients in 7 ounces Muffins, English, whole-wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Muffins, English, whole-wheat	Almonds	Recommended Dietary Allowance
Energy	14% 403kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	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	61.7% 80g	33% 42.8g	130g per day for Men 19-50 years
Sugars	22% 16g	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	NA	% 7.84g	g per day for Men 19-50 years
Fiber	35% 13.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	31% 17.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	24.3% 97μg	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	0% 0mg	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	5.42% 0.81mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Almonds	Recommended Dietary Allowance
Calcium	52.6% 526mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	60.8% 4.86mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	80% 560mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 1.5 times more Vitamin B1 and 1.5 times more Vitamin B5 than Almonds.
• While Almonds contain 8.1 times more Vitamin B2 and 62.5 times more Vitamin E than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Almonds have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Muffins, English, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, whole-wheat vs Almonds:

• Muffins, English, whole-wheat have 9.8 times more Selenium, 364 times more Sodium and 10.4 times more Water than Almonds.
• While Almonds contain 4.9 times more Copper, 1.5 times more Iron, 3.8 times more Magnesium, 1.7 times more Phosphorus, 3.5 times more Potassium and 2 times more Zinc than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Almonds have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, whole-wheat have 15.3 times more Omega 3, 1.9 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• While Almonds contain 2.9 times more Energy, 23.8 times more Fat, 11.4 times more Saturated Fat, 15.7 times more Omega 6, 1.9 times more Fiber and 2.4 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.