Comparing Nutrients in 1 kilogram Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	150% 4340kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	92% 29.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	164% 92g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	471% 5.65mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.62mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	29.2% 0.38mg	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	310% 1240μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.6% 32mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	119% 1190mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	51% 0.46mg	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	675% 54mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	79% 1.82mg	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	150% 1050mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	511% 7660mg	177% 2660mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.1% 41g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Pie, apple, commercially prepared, unenriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, unsalted tops (includes oyster, soda, soup) versus 1 kg of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.7 times more Vitamin B3, 3.8 times more Vitamin B5 and 31 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains more Vitamin A and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Pie, apple, commercially prepared, unenriched flour:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 10.8 times more Calcium, 4.3 times more Copper, 4.5 times more Iron, 3.9 times more Magnesium, 3.8 times more Manganese, 4.4 times more Phosphorus, 2 times more Potassium, 2.9 times more Sodium and 4.8 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.8 times more Energy, 2.1 times more Carbohydrate, 1.9 times more Fiber and 4.8 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 1 kg of Pie, apple, commercially prepared, unenriched flour contains 1.3 times more Saturated Fat, 1.4 times more Omega 3 and 1.3 times more Omega 6 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Fat per one kilogram.