Comparing Nutrients in 100 grams Muffins, English, whole-wheat VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Energy	7% 203kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	4.63% 0.79g	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	31% 40.4g	37% 48.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	17.6% 6.7g	12% 4.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	12.3% 49μg	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	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	2.73% 0.41mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Muffins, oat bran	Recommended Dietary Allowance
Calcium	26.5% 265mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	30.6% 2.45mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	40.3% 282mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	73.3% 40.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Muffins, English, whole-wheat vs Muffins, oat bran:

• Muffins, English, whole-wheat have 1.5 times more Vitamin B2 and 8.1 times more Vitamin B3 than Muffins, oat bran.
• While Muffins, oat bran contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 13 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Muffins, English, whole-wheat vs Muffins, oat bran:

• Muffins, English, whole-wheat have 4.2 times more Calcium, 3.7 times more Selenium and 1.3 times more Water than Muffins, oat bran.
• While Muffins, oat bran contain 1.6 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Potassium than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Muffins, English, whole-wheat have 1.5 times more Fiber and 1.3 times more Protein than Muffins, oat bran.
• While Muffins, oat bran contain 1.3 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 10 times more Omega 3 and 4.7 times more Omega 6 than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Muffins, oat bran have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Muffins, English, whole-wheat as well as Muffins, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.