Comparing Nutrients in 100 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Puff pastry, frozen, ready-to-bake

Weight per 100 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 19.7g
• Puff pastry, frozen, ready-to-bake: 18g

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, standard-type, frozen, ready-to-bake, enriched, baked or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	7.13% 6.9g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	5.47% 1.75g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.82% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	6.3% 8.2g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	0.19% 0.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.7% 0.65g	0.72% 0.27g	38g per day for Men 19-50 years
Protein	2.3% 1.28g	2.37% 1.32g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.35% 0.031mg	3.95% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.68% 0.009mg	0.29% 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	3.35% 13.4μg	3.54% 14μg	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	0% 0mg	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	0.71% 0.11mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.28% 1.54μg	2.43% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	0.41% 4.13mg	0.18% 1.8mg	1000mg per day for Men 19-50 years
Copper	2.12% 0.019mg	2.3% 0.021mg	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	6.9% 0.55mg	5.8% 0.46mg	8mg per day for Men 19-50 years
Magnesium	0.8% 3.35mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	NA	3.85% 0.089mg	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	2.3% 16mg	1.56% 11mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.4mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	2.43% 1.34μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	6.13% 92mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.87% 0.096mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Puff pastry, frozen, ready-to-bake:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has more Vitamin B5 than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Vitamin B2 and 1.9 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Puff pastry, frozen, ready-to-bake:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.5 times more Phosphorus and 2 times more Sodium than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 3.3 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Copper and Iron per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.4 times more Carbohydrate, 6.2 times more Sugars and 2.4 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Energy, Fat, Saturated Fat and Protein per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.