Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Pie crust, standard-type, dry mix, prepared, baked

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Energy	75.4% 2187kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	96% 30.6g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	85.3% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	154% 200g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	NA	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	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	51.7% 29g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	17% 0.22mg	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	77.4% 310μg	69.5% 278μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	32.6% 0.29mg	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	127% 10mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	52.6% 1.2mg	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	34% 238mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	159% 87.7μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	193% 2893mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Pie crust, standard-type, dry mix, prepared, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Puff pastry, frozen, ready-to-bake versus 14 oz of Pie crust, standard-type, dry mix, prepared, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Pie crust, standard-type, dry mix, prepared, baked:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Pie crust, standard-type, dry mix, prepared, baked.
• While 14 oz of Pie crust, standard-type, dry mix, prepared, baked contain more Vitamin B5 and 2.7 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Pie crust, standard-type, dry mix, prepared, baked provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Puff pastry, frozen, ready-to-bake as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Pie crust, standard-type, dry mix, prepared, baked:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 1.5 times more Copper, 1.6 times more Manganese and 1.4 times more Zinc than Pie crust, standard-type, dry mix, prepared, baked.
• While 14 oz of Pie crust, standard-type, dry mix, prepared, baked contain 6 times more Calcium, 1.4 times more Phosphorus and 2.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Pie crust, standard-type, dry mix, prepared, baked contain similar levels of Iron, Magnesium and Selenium per 14 ounces.
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium
• Both Puff pastry, frozen, ready-to-bake as well as Pie crust, standard-type, dry mix, prepared, baked lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, dry mix, prepared, baked.
• Both Puff pastry, frozen, ready-to-bake and Pie crust, standard-type, dry mix, prepared, baked offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.