Comparing Nutrients in 500 calories Crackers, whole-wheat, low salt VS Pie, apple, commercially prepared, unenriched flour

Weight per 500 calories

• Crackers, whole-wheat, low salt: 113g
• Pie, apple, commercially prepared, unenriched flour: 211g

Crackers, whole-wheat, low salt have 1.9 times more energy per 100g than Pie, apple, commercially prepared, unenriched flour. It has very high energy density when compared to other foods. Pie, apple, commercially prepared, unenriched flour having above average energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Pie, apple, commercially prepared, unenriched flour?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.83g	25% 8g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	55% 71.7g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	31% 12g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.8% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	6.17% 0.08mg	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	7.9% 31.6μg	2.1% 8.44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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	6.47% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	10.8% 0.097mg	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	43.5% 3.48mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	16.7% 0.38mg	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	47.6% 333mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	2.98% 110g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS Pie, Apple, Commercially Prepared, Unenriched Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Pie, apple, commercially prepared, unenriched flour?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 500 calories of Crackers, whole-wheat, low salt have 2.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Pie, apple, commercially prepared, unenriched flour.
• While 500 kcal of Pie, apple, commercially prepared, unenriched flour contain 3 times more Vitamin B2 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B2
• 500 calories of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, whole-wheat, low salt as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 500 calories of Crackers, whole-wheat, low salt have 5.2 times more Copper, 1.4 times more Iron, 7.6 times more Magnesium, 6.6 times more Manganese, 6.6 times more Phosphorus and 7.2 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 500 kcal of Pie, apple, commercially prepared, unenriched flour contain 2.7 times more Sodium than Crackers, whole-wheat, low salt.
• 500 calories of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Crackers, whole-wheat, low salt as well as Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, low salt have 1.6 times more Omega 3, 1.6 times more Omega 6, 3.5 times more Fiber and 2.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 500 kcal of Pie, apple, commercially prepared, unenriched flour contain 2.1 times more Saturated Fat than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber and Protein