Comparing Nutrients in 300 calories Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, wheat, reduced fat

Weight per 300 calories

• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g
• Crackers, wheat, reduced fat: 67.6g

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

Discover which food has more nutrients per 300 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Crackers, wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	4.68% 0.075g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	24.6% 4.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	37% 48.3g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	0.82% 0.59g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 6.24g	g per day for Men 19-50 years
Fiber	3.5% 1.32g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.27% 3.5g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, 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	12.6% 0.15mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.76% 0.075mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	7.8% 0.1mg	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	13.5% 54μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.94% 0.095μg	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	5.34% 0.8mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.32% 13.2mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	16.7% 0.15mg	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	17.8% 1.42mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	2.33% 9.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	62.5% 1.44mg	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	6.33% 44.3mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	1.74% 59.3mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	5.23% 2.88μg	12.8% 7.03μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	2.72% 0.3mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.05% 1.84g	3700g per day for Men 19-50 years

Pie Crust, Deep Dish, Frozen, Baked, Made With Enriched Flour VS Crackers, Wheat, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Crackers, wheat, reduced fat?

Lets compare vitamin content per 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, wheat, reduced fat:

• 300 kcal of Crackers, wheat, reduced fat contain 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 4.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.7 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, wheat, reduced fat:

• 300 kcal of Crackers, wheat, reduced fat contain 2.9 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium, 4.7 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Selenium, 2.3 times more Sodium and 3.9 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour lack sufficient amounts of Copper, Magnesium, Selenium and Zinc
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, wheat, reduced fat lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have 2 times more Fat and 3.6 times more Saturated Fat than Crackers, wheat, reduced fat.
• While 300 kcal of Crackers, wheat, reduced fat contain 7.8 times more Omega 3, 2 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Fiber and 1.8 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, wheat, reduced fat offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour provide inadequate amounts of Omega 3 and Fiber