Comparing Nutrients in 1 pound 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	75.7% 2195kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	84.4% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	264% 343g	130g per day for Men 19-50 years
Sugars	165% 119g	7.63% 5.53g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 88.5g	% 4.1g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	49.2% 27.6g	92% 51.4g	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	127% 1.52mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	68.7% 0.89mg	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	81.6% 327μg	34% 136μg	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	54% 8.1mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	47.2% 56.7μg	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	14.5% 145mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	225% 2.03mg	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	244% 19.5mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	451% 10.4mg	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	77.8% 544mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	152% 2282mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.32% 11.7g	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 lb

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.