Comparing Nutrients in 500 calories Cracker, mealVS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Weight per 500 calories

Cracker, meal

131g

Muffins, English, plain, enriched, with ca prop (includes sourdough)

220g

Cracker, meal has 1.7 times more energy per 100g than Muffins, English, plain, enriched, with ca prop (includes sourdough). It has high energy density when compared to other foods. Muffins, English, plain, enriched, with ca prop (includes sourdough) having above average energy density.

Which food has more nutrients per 500 calories - Cracker, meal or Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Macros Ratio

Protein Fat Carbs

Cracker, meal

10%

86%

Muffins, English, plain, enriched, with ca prop (includes sourdough)

16%

77%

500 kcal ▼

Macro Nutrients

Cracker, mealvs Muffins, English, plain, enriched, with ca prop (includes sourdough)

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.3%2.2g

Fat

3.84%3.72g

2.2 gvs3.72 g

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

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1.1%0.35g

Saturated Fat

5.05%1.6g

0.35 gvs1.6 g

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

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3.2%0.051g

Omega 3

6.6%0.11g

0.051 gvs0.11 g

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

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5.24%0.89g

Omega 6

5.8%0.99g

0.89 gvs0.99 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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81.2%106g

Carbohydrate

75%97g

106 gvs97 g

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

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0.59%0.43g

Sugars

10.7%7.78g

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

0.43 gvs7.78 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.45g

NA gvs1.45 g

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

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Sucrose

%0g

NA gvs0 g

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

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8.93%3.4g

Fiber

20.3%7.7g

3.4 gvs7.7 g

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

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21.7%12g

Protein

35%19.5g

12 gvs19.5 g

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

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Vitamins

Cracker, mealvs Muffins, English, plain, enriched, with ca prop (includes sourdough)

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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75.7%0.91mg

Vitamin B1

87.6%1.05mg

Thiamine

0.91 mgvs1.05 mg

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

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47%0.61mg

Vitamin B2

42.4%0.55mg

Riboflavin

0.61 mgvs0.55 mg

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

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46.6%7.45mg

Vitamin B3

56%8.96mg

Niacin, nicotinic acid, niacinamide

7.45 mgvs8.96 mg

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

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12%0.61mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.61 mgvs0.8 mg

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

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3.9%0.051mg

Vitamin B6

9.15%0.12mg

Pyridoxine

0.051 mgvs0.12 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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44.4%178μg

Vitamin B9

51.8%207μg

Folates and Folic Acid

178 μgvs207 μg

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

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0%0μg

Vitamin B12

3.67%0.088μg

Cobalamin

0 μgvs0.088 μg

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

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0%0mg

Vitamin C

4.4%3.96mg

Ascorbic acid

0 mgvs3.96 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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3.74%0.56mg

Vitamin E

4.55%0.68mg

Tocopherols and Tocotrienols

0.56 mgvs0.68 mg

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

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0.33%0.39μg

Vitamin K

2.2%2.64μg

Phytomenadione or phylloquinone

0.39 μgvs2.64 μg

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

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Minerals

Cracker, mealvs Muffins, English, plain, enriched, with ca prop (includes sourdough)

3%30mg

Calcium

36%359mg

30 mgvs359 mg

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

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32.6%0.29mg

Copper

33%0.3mg

0.29 mgvs0.3 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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75.7%6.06mg

Iron

110%8.8mg

6.06 mgvs8.8 mg

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

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7.46%31.3mg

Magnesium

12.6%53mg

31.3 mgvs53 mg

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

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53.6%1.23mg

Manganese

48.4%1.1mg

1.23 mgvs1.1 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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19.4%136mg

Phosphorus

29%203mg

136 mgvs203 mg

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

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4.4%150mg

Potassium

7.06%240mg

150 mgvs240 mg

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

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100%55.2μg

Selenium

89.7%49.3μg

55.2 μgvs49.3 μg

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

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1.4%21mg

Sodium

62.4%936mg

21 mgvs936 mg

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

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8.2%0.9mg

Zinc

21%2.3mg

0.9 mgvs2.3 mg

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

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0.27%9.92g

Water

2.6%96g

9.92 gvs96 g

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

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Lets compare vitamin content per 500 calories of Cracker, meal vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 1.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cracker, meal.
Both Cracker, meal and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
Both Cracker, meal as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cracker, meal vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 12 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.6 times more Potassium, 44.8 times more Sodium and 2.6 times more Zinc than Cracker, meal.
Both Cracker, meal and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Copper, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.6 times more Saturated Fat, 2.1 times more Omega 3, 18 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Cracker, meal.
Both Cracker, meal and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
Both Cracker, meal as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cracker, mealVS Croutons, plainMuffins, English, plain, enriched, with ca prop (includes sourdough)VS Croutons, plainCracker, mealVS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)Muffins, English, plain, enriched, with ca prop (includes sourdough)VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Compare Foods

Comparing Nutrients in 500 calories Cracker, mealVS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Weight per 500 calories

Which food has more nutrients per 500 calories - Cracker, meal or Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: