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

Macros Ratio

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

Macro Nutrients

	Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	39.6% 1149kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	73.4% 95g	130g per day for Men 19-50 years
Sugars	12% 8.63g	40.4% 29.3g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	75% 42g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	36.7% 147μg	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	2.87% 2.58mg	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	339% 51mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	53.4% 534mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	35.3% 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	92% 7.36mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	49.6% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.6% 593mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	2.18% 80.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Almonds have 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).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Almonds have 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).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 5.3 times more Selenium and 299 times more Sodium than Almonds.
• Both Almonds and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 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).
• While 7 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.2 times more Carbohydrate and 3.4 times more Sugars than Almonds.
• 7 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6
• Both Almonds as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3 in seven ounces.