Comparing Nutrients in 1 kilogram Crackers, whole-wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	143% 4160kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	581% 755g	343% 445g	130g per day for Men 19-50 years
Sugars	17% 12g	304% 220g	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	0% 0g	63% 45.7g	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	% 3.2g	% 49g	g per day for Men 19-50 years
Sucrose	% 9g	% 110g	g per day for Men 19-50 years
Fiber	287% 109g	42% 16g	38g per day for Men 19-50 years
Protein	203% 113g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	30% 0.39mg	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	75% 300μg	52.5% 210μg	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	63.3% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72% 11mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	39% 390mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	164% 1.48mg	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	445% 35.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	101% 2.33mg	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	520% 3640mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.7% 26g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, whole-wheat, reduced fat versus 1 kg of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, whole-wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 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.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains more Vitamin A, 3 times more Vitamin B2, more Vitamin C and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Crackers, whole-wheat, reduced fat as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, whole-wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 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.
• 1 kilogram of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, whole-wheat, reduced fat has 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.
• While 1 kg of Pie, Dutch Apple, Commercially Prepared contains 1.5 times more Fat, 2.2 times more Saturated Fat, 18 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.