Comparing Nutrients in 14 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Roasted Almonds

Macros Ratio

Protein Fat Carbs

English muffins, plain, enriched, without calcium propionate(includes sourdough)

13%

80%

Roasted Almonds

13%

74%

13%

14 oz ▼

Macro Nutrients

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Roasted Almonds

32%933kcal

Energy

82%2373kcal

933 kcalvs2373 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.37%7.14g

Fat

215%209g

7.14 gvs209 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.2%1.03g

Saturated Fat

50.8%16.2g

1.03 gvs16.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.6%0.3g

Omega 3

2.5%0.04g

0.3 gvs0.04 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19%3.23g

Omega 6

302%51.4g

3.23 gvs51.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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140%183g

Carbohydrate

64%83.4g

183 gvs83.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

26.6%19.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs19.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.055%0.04g

≤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]

NA gvs0.04 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.04g

NA gvs0.04 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%19g

NA gvs19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.2%10.7g

Fiber

114%43.3g

10.7 gvs43.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54.6%30.6g

Protein

149%83g

30.6 gvs83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Roasted Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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146%1.75mg

Vitamin B1

25.5%0.31mg

Thiamine

1.75 mgvs0.31 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.8%1.1mg

Vitamin B2

365%4.75mg

Riboflavin

1.1 mgvs4.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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96%15.4mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

15.4 mgvs14.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35.4%1.77mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

1.77 mgvs1.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

41.5%0.54mg

Pyridoxine

0.17 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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73.4%294μg

Vitamin B9

54.6%218μg

Folates and Folic Acid

294 μgvs218 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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6.6%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

632%95mg

Tocopherols and Tocotrienols

NA mgvs95 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

English muffins, plain, enriched, without calcium propionate(includes sourdough)vs Roasted Almonds

20.6%206mg

Calcium

106%1064mg

206 mgvs1064 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57%0.51mg

Copper

485%4.36mg

0.51 mgvs4.36 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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124%9.92mg

Iron

185%15mg

9.92 mgvs15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

264%1107mg

83.3 mgvs1107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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61.6%1.4mg

Manganese

385%8.86mg

1.4 mgvs8.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75.4%528mg

Phosphorus

267%1869mg

528 mgvs1869 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.3%520mg

Potassium

83.2%2830mg

520 mgvs2830 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

14.4%7.94μg

NA μgvs7.94 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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123%1842mg

Sodium

0.79%12mg

1842 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.3%2.78mg

Zinc

119%13mg

2.78 mgvs13 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.5%167g

Water

0.26%9.57g

167 gvs9.57 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Roasted Almonds:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 5.7 times more Vitamin B1, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 3.2 times more Vitamin B6 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Roasted Almonds:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 154.7 times more Sodium and 17.5 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.2 times more Calcium, 8.5 times more Copper, 1.5 times more Iron, 13.3 times more Magnesium, 6.3 times more Manganese, 3.5 times more Phosphorus, 5.4 times more Potassium and 4.7 times more Zinc than English muffins, plain, enriched, without calcium propionate(includes sourdough).

Comparison of macro-nutrients per 14 ounces:

English muffins, plain, enriched, without calcium propionate(includes sourdough) have 7.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.5 times more Energy, 29.2 times more Fat, 15.8 times more Saturated Fat, 15.9 times more Omega 6, 4 times more Fiber and 2.7 times more Protein than English muffins, plain, enriched, without calcium propionate(includes sourdough).
Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

English muffins, plain, enriched, without calcium propionate(includes sourdough)VS English muffins, plain, unenriched, with calcium propionate (includes sourdough)Roasted AlmondsVS English muffins, plain, unenriched, with calcium propionate (includes sourdough)English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 14 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough)VS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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