Comparing Nutrients in 300 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Puff pastry, frozen, ready-to-bake

Weight per 300 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 59g
• Puff pastry, frozen, ready-to-bake: 54.4g

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, standard-type, frozen, ready-to-bake, enriched, baked or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.48g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	8.47% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33.2g	19% 24.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	0.56% 0.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.13% 1.95g	2.15% 0.82g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.092mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.04% 0.027mg	0.88% 0.011mg	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	10% 40μg	10.6% 42.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.84% 4.6μg	7.3% 8.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	0.54% 5.44mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	6.9% 0.062mg	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	20.7% 1.65mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	6.9% 48.4mg	4.67% 32.7mg	700mg per day for Men 19-50 years
Potassium	2% 67.3mg	0.98% 33.2mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	18.4% 276mg	9.04% 136mg	1500mg per day for Men 19-50 years
Zinc	2.74% 0.3mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	0.11% 4.24g	0.13% 4.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Puff pastry, frozen, ready-to-bake:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has more Vitamin B5 than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Vitamin B2 and 1.9 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Puff pastry, frozen, ready-to-bake:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.5 times more Phosphorus and 2 times more Sodium than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 3.3 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Copper and Iron per 300 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.4 times more Carbohydrate, 6.2 times more Sugars and 2.4 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Energy, Fat, Saturated Fat and Protein per 300 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.