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

Macros Ratio

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

Macro Nutrients

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	8.1% 235kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	6.45% 2.06g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	1.64% 1.2g	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% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	14.2% 0.19mg	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	20% 80μg	7% 28μg	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	0% 0mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, mixed-grain (includes granola)	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	19.6% 196mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	46.7% 0.42mg	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	37.8% 3.02mg	41.8% 3.34mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	94% 2.15mg	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	11.6% 81mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	1.1% 40.2g	0.079% 2.94g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 grams of Muffins, English, mixed-grain (includes granola) have 5.4 times more Calcium and 2.5 times more Selenium than Crackers, whole-wheat.
• While 100 g of Crackers, whole-wheat contain 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).
• Both Muffins, English, mixed-grain (includes granola) and Crackers, whole-wheat contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, whole-wheat contain 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 Muffins, English, mixed-grain (includes granola) and Crackers, whole-wheat offer comparable quantities of Protein per 100 grams.
• 100 grams of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3