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

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Muffins, oat bran	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	18.5% 536kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	61.7% 80g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	22% 16g	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	24% 9.13g	35% 13.3g	38g per day for Men 19-50 years
Protein	25% 14g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	25% 0.32mg	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	44% 177μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	8.73% 1.3mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	12.5% 125mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	46.7% 0.42mg	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	104% 8.33mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	154% 3.55mg	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	107% 746mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	145% 80μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Muffins, English, whole-wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, oat bran versus 7 oz of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Muffins, oat bran have 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 13 times more Vitamin K than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.5 times more Vitamin B2 and 8.1 times more Vitamin B3 than Muffins, oat bran.
• Both Muffins, oat bran and Muffins, English, whole-wheat provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin K
• Both Muffins, oat bran as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Muffins, oat bran have 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 4.2 times more Calcium and 3.7 times more Selenium than Muffins, oat bran.
• Both Muffins, oat bran and Muffins, English, whole-wheat contain similar levels of Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, oat bran have 1.3 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 10 times more Omega 3 and 4.7 times more Omega 6 than Muffins, English, whole-wheat.
• While 7 oz of Muffins, English, whole-wheat contain 1.5 times more Fiber and 1.3 times more Protein than Muffins, oat bran.
• Both Muffins, oat bran and Muffins, English, whole-wheat offer comparable quantities of Carbohydrate and Sugars per seven ounces.