Comparing Nutrients in 1 pound Pie, apple, commercially prepared, unenriched flour VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	37% 1075kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	186% 2.97g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	237% 40.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	19% 7.26g	19% 7.26g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	18.5% 0.24mg	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	4.54% 18μg	102% 408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	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	NA	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	5% 50mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	107% 0.97mg	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	68.6% 5.5mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	110% 2.52mg	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	15.6% 109mg	148% 1034mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Crackers, standard snack-type, regular, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, commercially prepared, unenriched flour versus 1 lb of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, unenriched flour vs Crackers, standard snack-type, regular, low salt:

• 1 pound of Pie, apple, commercially prepared, unenriched flour has more Vitamin A and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 3 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 22.5 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• 1 pound of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 1 pound of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie, apple, commercially prepared, unenriched flour vs Crackers, standard snack-type, regular, low salt:

• 1 pound of Pie, apple, commercially prepared, unenriched flour has 1.2 times more Sodium than Crackers, standard snack-type, regular, low salt.
• While 1 lb of Crackers, standard snack-type, regular, low salt contains 10.9 times more Calcium, 4.6 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 9.5 times more Phosphorus, 5.5 times more Potassium and 4.3 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 lb of Crackers, standard snack-type, regular, low salt contains 2.1 times more Energy, 2.3 times more Fat, 5.3 times more Omega 3, 4.3 times more Omega 6, 1.8 times more Carbohydrate and 3.9 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Crackers, standard snack-type, regular, low salt offer comparable quantities of Saturated Fat and Fiber per one pound.