Comparing Nutrients in 1 pound Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	81.5% 2363kcal	65% 1887kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	126% 40g	15% 4.84g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	84.4% 14.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	264% 343g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	107% 426μg	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	NA	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	42% 6.3mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.7μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	10.4% 104mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	140% 11.2mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	50% 349mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	49.8% 1692mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	119% 1783mg	225% 3379mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	1% 37.5g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• Crackers, whole-wheat, reduced fat contain 1.7 times more Calcium, 5 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 5.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 1 pound:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 1.3 times more Energy, 4.2 times more Fat and 8.3 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 3.1 times more Omega 3, 1.4 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Crackers, whole-wheat, reduced fat have similar amounts of Omega 6 per 1 lb.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 1 lb.