Comparing Nutrients in 14 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	68.6% 1988kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	58.6% 18.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	46% 7.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	197% 256g	130g per day for Men 19-50 years
Sugars	99% 72g	144% 104g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 72g	% 77.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	36% 20.2g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	76.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	13% 0.17mg	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	64.5% 258μg	71.4% 286μg	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	49% 7.34mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	11.5% 115mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	340% 3.06mg	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	129% 10.3mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	316% 7.28mg	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	66.3% 464mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.8 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.8 times more Vitamin B1 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.5 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Calcium, Phosphorus, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.5 times more Sugars and 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.