Comparing Nutrients in 1 pound 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	68% 1969kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	41.6% 13.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	119% 154g	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	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	15.4% 8.6g	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	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	214% 2.56mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	13.3% 0.17mg	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	141% 562μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.5mg	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	54% 540mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	23% 0.21mg	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	306% 24.5mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	36% 0.83mg	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	68% 476mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	232% 3475mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	6.4% 237g	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 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 pound of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.