Comparing Nutrients in 300 calories Pie Crust, Cookie-type, Chocolate, Ready Crust VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Weight per 300 calories

• Pie Crust, Cookie-type, Chocolate, Ready Crust: 62g
• Pie crust, deep dish, frozen, unbaked, made with enriched flour: 64g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Pie crust, deep dish, frozen, unbaked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	9.15% 2.93g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	23% 30g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.67g	2.36% 0.9g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	7.05% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.05% 0.027mg	2.3% 0.03mg	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	11% 44.6μg	12.3% 49.4μg	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	NA	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	7.4% 1.1mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.4% 11.3μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	2% 20mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	5.63% 0.051mg	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	33.3% 2.67mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.9% 24.8mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	13.3% 0.31mg	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	10.6% 74.4mg	6.23% 43.6mg	700mg per day for Men 19-50 years
Potassium	3.4% 116mg	1.7% 58.3mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.55μg	5.24% 2.9μg	55μg per day for Men 19-50 years
Sodium	20.8% 312mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.7% 0.29mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 2.2 times more Vitamin B5 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 300 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B6 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 9.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.4 times more Sodium and 4.4 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.9 times more Selenium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.3 times more Carbohydrate and 1.9 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.3 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 3 and 1.8 times more Omega 6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Energy and Protein per 300 kcal.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 300 kcal.