Comparing Nutrients in 300 calories Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Popovers, dry mix, unenriched

Weight per 300 calories

• Pie crust, standard-type, frozen, ready-to-bake, unenriched: 65.6g
• Popovers, dry mix, unenriched: 81g

Pie crust, standard-type, frozen, ready-to-bake, unenriched has 1.2 times more energy per 100g than Popovers, dry mix, unenriched. It has very high energy density when compared to other foods. Popovers, dry mix, unenriched having high energy density.

Which food has more nutrients per 300 calories - Pie crust, standard-type, frozen, ready-to-bake, unenriched or Popovers, dry mix, unenriched?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	3.6% 3.48g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	39.4% 6.7g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	1.55% 0.59g	NA	38g per day for Men 19-50 years
Protein	4.57% 2.56g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.74% 0.033mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.5% 0.007mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.03% 0.15mg	7.76% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	2.6% 0.034mg	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	1.64% 6.56μg	5.05% 20.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	2.7% 0.065μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.09% 0.081mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.96% 0.045mg	15.6% 0.14mg	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	3.1% 0.25mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	4.8% 20.2mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	26% 0.6mg	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	4.97% 34.8mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.3mg	2.38% 81mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.47% 0.71mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.26% 9.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Popovers, dry mix, unenriched:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 1.4 times more Vitamin B6 than Popovers, dry mix, unenriched.
• While Popovers, dry mix, unenriched contain 2.5 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.1 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Popovers, dry mix, unenriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Popovers, dry mix, unenriched:

• Popovers, dry mix, unenriched contain 3.2 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Sodium and 3.6 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Popovers, dry mix, unenriched have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 5.5 times more Fat, 3.6 times more Saturated Fat, 15.8 times more Omega 3 and 10.6 times more Omega 6 than Popovers, dry mix, unenriched.
• While Popovers, dry mix, unenriched contain 2 times more Carbohydrate and 3.3 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Popovers, dry mix, unenriched have similar amounts of Energy per 300 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Popovers, dry mix, unenriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.