Comparing Nutrients in 300 calories Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Weight per 300 calories

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 60g
• Pie Crust, Cookie-type, Chocolate, Ready Crust: 62g

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, Graham Cracker, Ready Crust or Pie Crust, Cookie-type, Chocolate, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	9.35% 3g	9.15% 2.93g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	30.7% 40g	130g per day for Men 19-50 years
Sugars	15% 11g	22.5% 16.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 12g	g per day for Men 19-50 years
Fiber	3% 1.14g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	5.45% 3.05g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	2.05% 0.027mg	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	9.73% 39μg	11% 44.6μg	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	7.4% 1.1mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	9.4% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	53% 0.48mg	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	19.5% 1.56mg	33.3% 2.67mg	8mg per day for Men 19-50 years
Magnesium	3.28% 13.8mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	49.4% 1.14mg	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% 70mg	10.6% 74.4mg	700mg per day for Men 19-50 years
Potassium	2% 67.7mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.8% 1.55μg	55μg per day for Men 19-50 years
Sodium	19% 282mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.071% 2.6g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 300 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Phosphorus and Sodium per 300 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.3 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.