Comparing Nutrients in 1 kilogram Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	150% 4340kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	92% 29.3g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	328% 426g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	164% 92g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	471% 5.65mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.62mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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, fried pies, cherry	Recommended Dietary Allowance
Calcium	119% 1190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	97% 2.24mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	511% 7660mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.1% 41g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Pie, fried pies, cherry 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, fried pies, cherry 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, fried pies, cherry:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 4 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains more Vitamin B12 than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Pie, fried pies, cherry:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 5.4 times more Calcium, 4.2 times more Copper, 4.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 2 times more Sodium and 3.3 times more Zinc than Pie, fried pies, cherry.
• 1 kilogram of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, unsalted tops (includes oyster, soda, soup) has 1.4 times more Energy, 1.7 times more Carbohydrate and 3.1 times more Protein than Pie, fried pies, cherry.
• While 1 kg of Pie, fried pies, cherry contains 1.4 times more Fat, 6.6 times more Omega 3 and 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, fried pies, cherry offer comparable quantities of Saturated Fat and Fiber per one kilogram.