Comparing Nutrients in 14 ounces Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	71.3% 2068kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	110% 35g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	86.7% 14.7g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	231% 300g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	24% 9.13g	114% 43.3g	38g per day for Men 19-50 years
Protein	43.2% 24.2g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	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	87% 1.04mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	93% 373μg	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	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	36.8% 5.5mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.2% 66.3μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	9.13% 91mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	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	123% 9.8mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	43.7% 306mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	108% 12mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, deep dish, frozen, baked, made with enriched flour 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, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 14 oz of Crackers, whole-wheat, reduced fat contain 1.7 times more Calcium, 5 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 5.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.3 times more Energy, 4.2 times more Fat and 8.3 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 3.1 times more Omega 3, 1.4 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Crackers, whole-wheat, reduced fat offer comparable quantities of Omega 6 per 14 ounces.