Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Crackers, toast thins, low sodium

Weight per 500 calories

English muffins, whole grain white

204g

Crackers, toast thins, low sodium

113g

Crackers, toast thins, low sodium have 1.8 times more energy per unit of mass than English muffins, whole grain white, which is very high in comparison to other foods. English muffins, whole grain white having above average energy density.

Which food has more nutrients per 500 calories - English muffins, whole grain white or Crackers, toast thins, low sodium?

Macros Ratio

Protein Fat Carbs

English muffins, whole grain white

11%

83%

Crackers, toast thins, low sodium

33%

61%

500 kcal ▼

Macro Nutrients

English muffins, whole grain whitevs Crackers, toast thins, low sodium

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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3.7%3.57g

Fat

19%18.2g

3.57 gvs18.2 g

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

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0%0g

Saturated Fat

11.4%3.65g

0 gvs3.65 g

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

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0%0g

Omega 3

68.5%1.1g

0 gvs1.1 g

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

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0%0g

Omega 6

51%8.65g

0 gvs8.65 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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78.8%102g

Carbohydrate

59%76.5g

102 gvs76.5 g

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

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4.93%3.57g

Sugars

20%14.6g

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

3.57 gvs14.6 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18.8%7.14g

Fiber

29%11g

7.14 gvs11 g

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

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25.6%14.3g

Protein

13%7.3g

14.3 gvs7.3 g

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

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Vitamins

English muffins, whole grain whitevs Crackers, toast thins, low sodium

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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44.7%0.54mg

Vitamin B1

35%0.42mg

Thiamine

0.54 mgvs0.42 mg

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

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28%0.37mg

Vitamin B2

11%0.14mg

Riboflavin

0.37 mgvs0.14 mg

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

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27%4.3mg

Vitamin B3

26.3%4.2mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs4.2 mg

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

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

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

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8.8%0.11mg

Vitamin B6

26.5%0.35mg

Pyridoxine

0.11 mgvs0.35 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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35.7%143μg

Vitamin B9

9.33%37.3μg

Folates and Folic Acid

143 μgvs37.3 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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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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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3.4%0.51mg

Vitamin E

12.7%1.9mg

Tocopherols and Tocotrienols

0.51 mgvs1.9 mg

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

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3.9%4.7μg

Vitamin K

26%31.2μg

Phytomenadione or phylloquinone

4.7 μgvs31.2 μg

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

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Minerals

English muffins, whole grain whitevs Crackers, toast thins, low sodium

28.6%286mg

Calcium

0%0mg

286 mgvs0 mg

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

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37%0.33mg

Copper

38.6%0.35mg

0.33 mgvs0.35 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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64.5%5.16mg

Iron

49.2%3.94mg

5.16 mgvs3.94 mg

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

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16%67.3mg

Magnesium

27.5%115mg

67.3 mgvs115 mg

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

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Manganese

NA mgvsNA 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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37%259mg

Phosphorus

43%301mg

259 mgvs301 mg

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

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7.8%265mg

Potassium

10%346mg

265 mgvs346 mg

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

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64%35.3μg

Selenium

95%52μg

35.3 μgvs52 μg

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

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52.5%788mg

Sodium

13.3%200mg

788 mgvs200 mg

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

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18%1.98mg

Zinc

20%2.2mg

1.98 mgvs2.2 mg

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

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2.18%80.6g

Water

0.25%9.2g

80.6 gvs9.2 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 English muffins, whole grain white vs Crackers, toast thins, low sodium:

English muffins, whole grain white have 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.8 times more Vitamin B9 than Crackers, toast thins, low sodium.
While Crackers, toast thins, low sodium contain 3 times more Vitamin B6, 3.7 times more Vitamin E and 6.7 times more Vitamin K than English muffins, whole grain white.
Both English muffins, whole grain white and Crackers, toast thins, low sodium have similar amounts of Vitamin B3 per 500 kcal.
Both English muffins, whole grain white as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for English muffins, whole grain white vs Crackers, toast thins, low sodium:

English muffins, whole grain white have more Calcium, 1.3 times more Iron and 3.9 times more Sodium than Crackers, toast thins, low sodium.
While Crackers, toast thins, low sodium contain 1.7 times more Magnesium, 1.3 times more Potassium and 1.5 times more Selenium than English muffins, whole grain white.
Both English muffins, whole grain white and Crackers, toast thins, low sodium have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

English muffins, whole grain white have 1.3 times more Carbohydrate and 2 times more Protein than Crackers, toast thins, low sodium.
While Crackers, toast thins, low sodium contain 5.1 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 4.1 times more Sugars and 1.5 times more Fiber than English muffins, whole grain white.
Both English muffins, whole grain white and Crackers, toast thins, low sodium have similar amounts of Energy per 500 kcal.
Both English muffins, whole grain white as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

English muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortifiedCrackers, toast thins, low sodiumVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter filling

Compare Foods

Comparing Nutrients in 500 calories English muffins, whole grain whiteVS Crackers, toast thins, low sodium

Weight per 500 calories

Which food has more nutrients per 500 calories - English muffins, whole grain white or Crackers, toast thins, low sodium?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: