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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

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

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

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