Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	69.5% 2016kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	34.3% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	123% 160g	130g per day for Men 19-50 years
Sugars	23% 16.8g	36.5% 26.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	43% 16.3g	38g per day for Men 19-50 years
Protein	46% 25.8g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	13.7% 0.18mg	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	67.5% 270μg	94% 377μg	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	14.3% 2.14mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	60% 0.54mg	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	139% 11mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	46.5% 325mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	109% 1639mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Rolls, dinner, oat bran per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked versus 14 oz of Rolls, dinner, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Rolls, dinner, oat bran:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 6.5 times more Vitamin K than Rolls, dinner, oat bran.
• While 14 oz of Rolls, dinner, oat bran contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Rolls, dinner, oat bran provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Rolls, dinner, oat bran:

• 14 oz of Rolls, dinner, oat bran contain 4 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus, 4.3 times more Selenium and 2 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Rolls, dinner, oat bran contain similar levels of Potassium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 2.2 times more Energy, 6.2 times more Fat, 15 times more Saturated Fat, 1.4 times more Omega 3, 2.3 times more Omega 6 and 1.4 times more Carbohydrate than Rolls, dinner, oat bran.
• While 14 oz of Rolls, dinner, oat bran contain 1.6 times more Sugars and 1.5 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Rolls, dinner, oat bran offer comparable quantities of Fiber per 14 ounces.