Comparing Nutrients in 100 grams Muffins, English, whole-wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Muffins, English, whole-wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	7% 203kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.63% 0.79g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	11% 8.1g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Roasted Almonds	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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	10.5% 0.14mg	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	13.8% 55μg	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	2.73% 0.41mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Roasted Almonds	Recommended Dietary Allowance
Calcium	26.5% 265mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	73.3% 40.3μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Muffins, English, whole-wheat have 3.9 times more Vitamin B1 and 2.2 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.6 times more Vitamin B2 and 58.3 times more Vitamin E than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Muffins, English, whole-wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Muffins, English, whole-wheat vs Roasted Almonds:

• Muffins, English, whole-wheat have 20.2 times more Selenium, 121.3 times more Sodium and 19 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.2 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 1.7 times more Phosphorus, 3.4 times more Potassium and 2.1 times more Zinc than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Dry Roasted Almonds have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Muffins, English, whole-wheat have 4.6 times more Omega 3, 1.9 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Energy, 25 times more Fat, 12.3 times more Saturated Fat, 16.4 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.