Comparing Nutrients in 100 grams Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	14.7% 427kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	52.7% 0.84g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	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	53.5% 69.6g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	0% 0g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	19% 10.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	15% 0.18mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.2% 0.19mg	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	7% 28μg	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	9.4% 1.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	3.6% 36mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	41.8% 3.34mg	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	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	47.3% 331mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.079% 2.94g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Muffins, English, mixed-grain (includes granola) per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, whole-wheat 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 Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Crackers, whole-wheat have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 2.4 times more Vitamin B1, 14.9 times more Vitamin B2 and 2.9 times more Vitamin B9 than Crackers, whole-wheat.
• 100 grams of Crackers, whole-wheat have insufficient amounts of Vitamin B2
• 100 grams of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, whole-wheat vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Crackers, whole-wheat have 1.7 times more Copper, 2.7 times more Magnesium, 3.6 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Sodium and 1.9 times more Zinc than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 5.4 times more Calcium and 2.5 times more Selenium than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, whole-wheat have 1.8 times more Energy, 7.9 times more Fat, 9 times more Saturated Fat, 29.1 times more Omega 3, 11.5 times more Omega 6, 1.5 times more Carbohydrate and 3.7 times more Fiber than Muffins, English, mixed-grain (includes granola).
• Both Crackers, whole-wheat and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Protein per 100 grams.
• 100 grams of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3