Comparing Nutrients in 14 ounces Crackers, wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Crackers, wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	60.8% 1762kcal	61% 1766kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	26% 8.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	156% 203g	130g per day for Men 19-50 years
Sugars	82% 59.6g	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	4.8% 3.5g	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	% 6.15g	NA	g per day for Men 19-50 years
Sucrose	% 36.7g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	66% 37g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, 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	207% 2.5mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	6.1% 0.079mg	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	126% 504μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	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	31.2% 4.7mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	20% 0.18mg	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	249% 20mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	367% 8.44mg	31.2% 0.72mg	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	146% 1024mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	62.8% 6.9mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.29% 11g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, wheat, reduced fat versus 14 oz of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, wheat, reduced fat vs Pie crust, refrigerated, regular, unbaked:

• 14 ounces of Crackers, wheat, reduced fat have 9.3 times more Vitamin B1, 5.2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5, 7.5 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 23.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• 14 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Crackers, wheat, reduced fat vs Pie crust, refrigerated, regular, unbaked:

• 14 ounces of Crackers, wheat, reduced fat have 8 times more Calcium, 5 times more Copper, 4.9 times more Iron, 5.9 times more Magnesium, 11.8 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Selenium, 1.9 times more Sodium and 8.7 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 14 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, wheat, reduced fat have 6.6 times more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 3.1 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 14 oz of Pie crust, refrigerated, regular, unbaked contain 1.9 times more Fat and 4.5 times more Saturated Fat than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy per 14 ounces.