Comparing Nutrients in 100 calories Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked

Weight per 100 calories

• Crackers, whole-wheat, reduced fat: 24g
• Pie crust, refrigerated, regular, unbaked: 22.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat, reduced fat or Pie crust, refrigerated, regular, unbaked?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	5.9% 5.72g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	5.98% 0.096g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	8.83% 11.5g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	NA	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	0% 0g	NA	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	% 0.077g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.62g	1.06% 0.4g	38g per day for Men 19-50 years
Protein	4.87% 2.73g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.044mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	0.9% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.85% 1.26mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	0.35% 0.004mg	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	1.8% 7.2μg	1.4% 5.6μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	0.075% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	0.22% 2.25mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	1.12% 0.01mg	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	10.7% 0.86mg	2.87% 0.23mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	0.43% 1.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	1.77% 0.041mg	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	12.5% 87.5mg	1.44% 10mg	700mg per day for Men 19-50 years
Potassium	2.64% 89.7mg	0.48% 16.4mg	3400mg per day for Men 19-50 years
Selenium	6.16% 3.4μg	1.63% 0.9μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.12% 4.33g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Reduced Fat VS Pie Crust, Refrigerated, Regular, Unbaked Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat, reduced fat or Pie crust, refrigerated, regular, unbaked?

Lets compare vitamin content per 100 calories of Crackers, whole-wheat, reduced fat vs Pie crust, refrigerated, regular, unbaked:

• 100 calories of Crackers, whole-wheat, reduced fat have 3 times more Vitamin B1, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5, 10.5 times more Vitamin B6 and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• 100 calories of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Crackers, whole-wheat, reduced fat vs Pie crust, refrigerated, regular, unbaked:

• 100 calories of Crackers, whole-wheat, reduced fat have 10.6 times more Copper, 3.7 times more Iron, 16 times more Magnesium, 13.5 times more Manganese, 8.7 times more Phosphorus, 5.5 times more Potassium, 3.8 times more Selenium, 1.9 times more Sodium and 16 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 100 calories of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat, reduced fat have 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.5 times more Fiber and 4.1 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 100 kcal of Pie crust, refrigerated, regular, unbaked contain 3.1 times more Fat and 8.4 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy and Omega 6 per 100 calories.
• 100 calories of Pie crust, refrigerated, regular, unbaked provide inadequate amounts of Omega 3, Fiber and Protein