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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	61% 1766kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	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	19% 7.14g	114% 43.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	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	22% 0.27mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	25% 99μg	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	1.32% 0.2mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	50.6% 4.05mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	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	25.5% 179mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	108% 12mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Pie crust, refrigerated, regular, unbaked has 2.4 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 2.8 times more Vitamin B1, 4.6 times more Vitamin B3, 2.9 times more Vitamin B5, 9.9 times more Vitamin B6, 21.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 14 oz.

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

• Crackers, whole-wheat, reduced fat contain 3.9 times more Calcium, 9.9 times more Copper, 3.5 times more Iron, 15 times more Magnesium, 12.6 times more Manganese, 8.1 times more Phosphorus, 5.1 times more Potassium, 3.5 times more Selenium, 1.8 times more Sodium and 15 times more Zinc than Pie crust, refrigerated, regular, unbaked.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, refrigerated, regular, unbaked has 3.4 times more Fat and 9 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3 times more Omega 3, 1.5 times more Carbohydrate, 6.1 times more Fiber and 3.8 times more Protein than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Omega 6 per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 14 oz.