Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• 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 - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Pie Crust, Cookie-type, Chocolate, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	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	8.34% 8.1g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	9.15% 2.93g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	7.2% 1.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	30.7% 40g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	38% 343μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	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	8.8% 35.2μg	11% 44.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	9.4% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	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	36% 2.88mg	33.3% 2.67mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	7.96% 55.7mg	10.6% 74.4mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	2.8% 1.55μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 12.8 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.3 times more Vitamin B9, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.4 times more Selenium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 9.6 times more Copper, 2.8 times more Magnesium, 4.7 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 4.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Iron and Sodium per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Sugars than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 6 and 2.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy and Protein per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Glucose and Sucrose in 300 kcal.