Comparing Nutrients in 14 ounces Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	39.7% 1151kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	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	136% 177g	231% 300g	130g per day for Men 19-50 years
Sugars	121% 87.4g	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	25% 18g	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	% 19.4g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 3.57g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	114% 43.3g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	21% 83.3μg	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	25% 22.6mg	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	25.4% 3.8mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	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	45% 3.6mg	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	40.2% 0.92mg	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	16.4% 115mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	108% 12mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 3 times more Vitamin B2, more Vitamin C and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 4.8 times more Vitamin B3, 9.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie, Dutch Apple, Commercially Prepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 14 oz of Crackers, whole-wheat, reduced fat contain 2.8 times more Calcium, 3 times more Copper, 3.9 times more Iron, 15 times more Magnesium, 9.8 times more Manganese, 12.6 times more Phosphorus, 4.9 times more Potassium, 6.4 times more Selenium, 3.7 times more Sodium and 15.7 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 14 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Fat, 2.2 times more Saturated Fat, 18 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 1.4 times more Energy, 3.4 times more Omega 3, 1.6 times more Omega 6, 1.7 times more Carbohydrate, 6.8 times more Fiber and 5.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.