Comparing Nutrients in 100 grams Muffins, blueberry, dry mix VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Energy	10% 293kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	3.35% 3.25g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	21.6% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	37% 48.3g	130g per day for Men 19-50 years
Sugars	45% 32.7g	11.3% 8.22g	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	3.7% 1.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	6.2% 3.48g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	12.4% 0.16mg	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	13.3% 53μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.56% 2.3mg	0% 0mg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Muffins, oat bran	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	9.78% 0.088mg	36.7% 0.33mg	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	20.3% 1.62mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	114% 2.63mg	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	31.4% 220mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.82% 30g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Muffins, blueberry, dry mix vs Muffins, oat bran:

• Muffins, blueberry, dry mix have 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and more Vitamin C than Muffins, oat bran.
• While Muffins, oat bran contain 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, oat bran have similar amounts of Vitamin B1 per 100 g.
• Both Muffins, blueberry, dry mix as well as Muffins, oat bran have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Muffins, blueberry, dry mix vs Muffins, oat bran:

• Muffins, blueberry, dry mix have 1.2 times more Sodium than Muffins, oat bran.
• While Muffins, oat bran contain 3.5 times more Calcium, 3.8 times more Copper, 2.6 times more Iron, 12.1 times more Magnesium, 9.5 times more Manganese, 1.7 times more Phosphorus, 10.6 times more Potassium, 3.5 times more Selenium and 5.6 times more Zinc than Muffins, blueberry, dry mix.

Comparison of macro-nutrients per 100 grams:

• Muffins, blueberry, dry mix have 1.3 times more Carbohydrate and 4 times more Sugars than Muffins, oat bran.
• While Muffins, oat bran contain 2.3 times more Fat, more Omega 3, 2.8 times more Omega 6, 3.3 times more Fiber and 2 times more Protein than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Muffins, oat bran have similar amounts of Energy and Saturated Fat per 100 g.
• Both Muffins, blueberry, dry mix as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.