Comparing Nutrients in 7 ounces AlmondsVS Muffins, English, mixed-grain (includes granola)

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Muffins, English, mixed-grain (includes granola)

15%

78%

7 oz ▼

Macro Nutrients

Almondsvs Muffins, English, mixed-grain (includes granola)

39.6%1149kcal

Energy

16%466kcal

1149 kcalvs466 kcal

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

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102%99g

Fat

3.7%3.57g

99 gvs3.57 g

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

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23.6%7.54g

Saturated Fat

1.43%0.46g

7.54 gvs0.46 g

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

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0.37%0.006g

Omega 3

3.6%0.058g

0.006 gvs0.058 g

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

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144%24.5g

Omega 6

6.2%1.05g

24.5 gvs1.05 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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33%42.8g

Carbohydrate

70.7%92g

42.8 gvs92 g

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

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12%8.63g

Sugars

2.2%1.6g

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

8.63 gvs1.6 g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%7.84g

Sucrose

7.84 gvsNA g

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

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65.3%25g

Fiber

14.6%5.56g

25 gvs5.56 g

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

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75%42g

Protein

32.2%18g

42 gvs18 g

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

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Vitamins

Almondsvs Muffins, English, mixed-grain (includes granola)

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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34%0.41mg

Vitamin B1

71%0.85mg

Thiamine

0.41 mgvs0.85 mg

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

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174%2.26mg

Vitamin B2

47.8%0.62mg

Riboflavin

2.26 mgvs0.62 mg

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

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45%7.18mg

Vitamin B3

44.4%7.1mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs7.1 mg

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

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18.7%0.93mg

Vitamin B5

16%0.81mg

Pantothenic acid

0.93 mgvs0.81 mg

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

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21%0.27mg

Vitamin B6

5.8%0.075mg

Pyridoxine

0.27 mgvs0.075 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

39.7%159μg

Folates and Folic Acid

87.3 μgvs159 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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339%51mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

51 mgvs0 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Almondsvs Muffins, English, mixed-grain (includes granola)

53.4%534mg

Calcium

39%389mg

534 mgvs389 mg

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

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227%2.05mg

Copper

53.6%0.48mg

2.05 mgvs0.48 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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92%7.36mg

Iron

75%6mg

7.36 mgvs6 mg

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

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128%536mg

Magnesium

19.4%81.4mg

536 mgvs81.4 mg

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

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188%4.32mg

Manganese

52%1.2mg

4.32 mgvs1.2 mg

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

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200%90μg

Molybdenum

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

90 μgvsNA μg

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

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136%955mg

Phosphorus

23%161mg

955 mgvs161 mg

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

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42.8%1455mg

Potassium

9.1%310mg

1455 mgvs310 mg

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

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14.8%8.14μg

Selenium

92%50.6μg

8.14 μgvs50.6 μg

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

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0.13%2mg

Sodium

39.4%591mg

2 mgvs591 mg

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

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56.3%6.2mg

Zinc

25%2.76mg

6.2 mgvs2.76 mg

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

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0.24%8.75g

Water

2.16%79.8g

8.75 gvs79.8 g

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

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Lets compare vitamin content per 7 ounces of Almonds vs Muffins, English, mixed-grain (includes granola):

Almonds have 3.6 times more Vitamin B2, 3.6 times more Vitamin B6 and more Vitamin E than Muffins, English, mixed-grain (includes granola).
While Muffins, English, mixed-grain (includes granola) contain 2.1 times more Vitamin B1 and 1.8 times more Vitamin B9 than Almonds.
Both Almonds and Muffins, English, mixed-grain (includes granola) have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
Both Almonds as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Muffins, English, mixed-grain (includes granola):

Almonds have 1.4 times more Calcium, 4.2 times more Copper, 1.2 times more Iron, 6.6 times more Magnesium, 3.6 times more Manganese, 5.9 times more Phosphorus, 4.7 times more Potassium and 2.2 times more Zinc than Muffins, English, mixed-grain (includes granola).
While Muffins, English, mixed-grain (includes granola) contain 6.2 times more Selenium, 298 times more Sodium and 9.1 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 2.5 times more Energy, 27.7 times more Fat, 16.5 times more Saturated Fat, 23.2 times more Omega 6, 5.4 times more Sugars, 4.5 times more Fiber and 2.3 times more Protein than Muffins, English, mixed-grain (includes granola).
While Muffins, English, mixed-grain (includes granola) contain 9.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
Both Almonds as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsMuffins, English, mixed-grain (includes granola)VS Blanched AlmondsAlmondsVS Muffins, English, raisin-cinnamon (includes apple-cinnamon)Muffins, English, mixed-grain (includes granola)VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

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Comparing Nutrients in 7 ounces AlmondsVS Muffins, English, mixed-grain (includes granola)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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