Comparing Nutrients in 1 pound Crackers, wheat, low salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Crackers, wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	74% 2145kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	73.4% 23.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	70.8% 12g	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	226% 294g	119% 154g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	53.7% 20.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	69.7% 39g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	191% 2.3mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	56.7% 227μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.3% 43.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	22.2% 222mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	249% 20mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	351% 8.08mg	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	143% 998mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	278% 153μg	NA	55μg per day for Men 19-50 years
Sodium	57.5% 862mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.38% 14g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, low salt VS Pie, apple, commercially prepared, unenriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, low salt 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, wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 1 pound of Crackers, wheat, low salt has 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 4.4 times more Vitamin B3, 4.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 12.5 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, wheat, low salt.
• 1 pound of Crackers, wheat, low salt 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, wheat, low salt 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, wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 1 pound of Crackers, wheat, low salt has 4.5 times more Calcium, 6.9 times more Copper, 3.6 times more Iron, 8.9 times more Magnesium, 9.8 times more Manganese, 9.2 times more Phosphorus, 3.1 times more Potassium and 10 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 1 lb of Pie, apple, commercially prepared, unenriched flour contains 1.4 times more Sodium than Crackers, wheat, low salt.
• 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, wheat, low salt has 2 times more Energy, 1.9 times more Fat, 1.4 times more Saturated Fat, 1.3 times more Omega 6, 1.9 times more Carbohydrate, 2.8 times more Fiber and 4.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Crackers, wheat, low salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Omega 3 per one pound.