Comparing Nutrients in 14 ounces Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	66.2% 1921kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	58.6% 18.8g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	46% 7.83g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	231% 300g	130g per day for Men 19-50 years
Sugars	144% 104g	6.68% 4.84g	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	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	% 0g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 77.4g	% 3.57g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	43% 24g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.2% 12mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	60% 0.78mg	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	71.4% 286μg	29.8% 119μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47.4% 7.1mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	197% 1.77mg	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	213% 17mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	316% 7.28mg	394% 9.07mg	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	68% 476mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	75.8% 8.33mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 14 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.8 times more Vitamin B1, 12 times more Vitamin B2, 2.4 times more Vitamin B9, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 1.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.7 times more Copper and 1.2 times more Iron than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 3 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 5.6 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 3 times more Fat, 4.4 times more Saturated Fat and 21.6 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 6.3 times more Omega 3, 1.6 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per 14 ounces.