Comparing Nutrients in 100 grams Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	17% 495kcal	7.83% 227kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	34% 44g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	0.95% 0.69g	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	% 0.66g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.88mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.15% 0.054mg	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	17.5% 70μg	23.5% 94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, sandwich, with peanut butter filling	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	17% 170mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	15% 0.14mg	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	33.4% 2.67mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	22% 0.51mg	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	49.6% 347mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	39.6% 22μg	40.7% 22.4μg	55μg per day for Men 19-50 years
Sodium	54% 807mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.18% 43.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, sandwich, with peanut butter filling VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, wheat, sandwich, with peanut butter filling versus 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 100 grams of Crackers, wheat, sandwich, with peanut butter filling have 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.3 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• 100 grams of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, wheat, sandwich, with peanut butter filling as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Crackers, wheat, sandwich, with peanut butter filling vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 100 grams of Crackers, wheat, sandwich, with peanut butter filling have 1.6 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 100 g of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.5 times more Copper, 1.5 times more Iron and 1.3 times more Zinc than Crackers, wheat, sandwich, with peanut butter filling.
• Both Crackers, wheat, sandwich, with peanut butter filling and Muffins, English, plain, enriched, with ca prop (includes sourdough) contain similar levels of Calcium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, wheat, sandwich, with peanut butter filling have 2.2 times more Energy, 15.8 times more Fat, 6.3 times more Saturated Fat, 8.6 times more Omega 3, 18.8 times more Omega 6, 1.2 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).