Comparing Nutrients in 100 grams Croutons, plain VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	14% 407kcal	7.83% 227kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	56.5% 73.5g	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	13.4% 5.1g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	21.3% 12g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	52% 0.62mg	39.8% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	33% 132μg	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

	Croutons, plain	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	7.6% 76mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	51% 4.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	16.4% 115mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	40.7% 22.4μg	55μg per day for Men 19-50 years
Sodium	46.5% 698mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	1.18% 43.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Croutons, plain vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Croutons, plain have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin C than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Croutons, plain vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Croutons, plain have 1.2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Selenium and 1.6 times more Sodium than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 2.1 times more Calcium and 7.9 times more Water than Croutons, plain.
• Both Croutons, plain and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Iron, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Croutons, plain have 1.8 times more Energy, 3.9 times more Fat, 2.1 times more Saturated Fat, 1.5 times more Omega 3, 2.7 times more Omega 6, 1.7 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Croutons, plain as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.