Comparing Nutrients in 1 kilogram Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	167% 4840kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	231% 224g	78.2% 76g	97g per day for Men 19-50 years
Saturated Fat	148% 47.3g	33.3% 10.7g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	186% 31.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	581% 755g	130g per day for Men 19-50 years
Sugars	363% 263g	17% 12g	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	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	% 0g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 195g	% 9g	g per day for Men 19-50 years
Fiber	71% 27g	287% 109g	38g per day for Men 19-50 years
Protein	109% 60.8g	203% 113g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	280% 3.36mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	204% 2.65mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	327% 52.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	152% 1.97mg	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	180% 720μg	75% 300μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	119% 18mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	32% 320mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	856% 7.7mg	497% 4.47mg	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	538% 43mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	993% 23mg	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	171% 1200mg	520% 3640mg	700mg per day for Men 19-50 years
Potassium	55% 1870mg	110% 3730mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	335% 5030mg	497% 7450mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	272% 30mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 1 kg of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.8 times more Vitamin B1, 12 times more Vitamin B2, 2.4 times more Vitamin B9, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 1.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.7 times more Copper and 1.2 times more Iron than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 3 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 5.6 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat contain similar levels of Calcium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie Crust, Cookie-type, Chocolate, Ready Crust has 3 times more Fat, 4.4 times more Saturated Fat and 21.6 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 6.3 times more Omega 3, 1.6 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per one kilogram.