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

Weight per 100 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Crackers, whole-wheat, reduced fat contain 3 times more Vitamin B1, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5, 10.5 times more Vitamin B6, 1.3 times more Vitamin B9, 23.1 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B12 in 100 kcal.

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

• Crackers, whole-wheat, reduced fat contain 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.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie crust, refrigerated, regular, unbaked has 3.1 times more Fat and 8.4 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 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.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 100 kcal.