Comparing Nutrients in 100 grams Cracker, meal VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	13.2% 383kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	1.1% 0.81g	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	6.84% 2.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	2.92% 0.038mg	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	34% 136μg	20% 80μg	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	2.87% 0.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	2.3% 23mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	27% 0.24mg	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	58% 4.64mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	26.3% 0.6mg	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	15% 104mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	77% 42.3μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Muffins, English, mixed-grain (includes granola) per 100 g

Compare the macro and micronutrient content in 100 g of Cracker, meal versus 100 g of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Cracker, meal have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E
• Both Cracker, meal as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cracker, meal vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Cracker, meal have 1.5 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Selenium than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 8.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Potassium, 18.6 times more Sodium and 2 times more Zinc than Cracker, meal.
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cracker, meal have 1.6 times more Energy, 1.3 times more Omega 3, 1.3 times more Omega 6 and 1.7 times more Carbohydrate than Muffins, English, mixed-grain (includes granola).
• Both Cracker, meal and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3