Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared

Weight per 500 calories

• Crackers, whole-wheat, reduced fat: 120g
• Pie, Dutch Apple, Commercially Prepared: 172g

Crackers, whole-wheat, reduced fat have 1.4 times more energy per 100g than Pie, Dutch Apple, Commercially Prepared. It has very high energy density when compared to other foods. Pie, Dutch Apple, Commercially Prepared having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, reduced fat or Pie, Dutch Apple, Commercially Prepared?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.12g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	59% 76.8g	130g per day for Men 19-50 years
Sugars	2.02% 1.47g	52.4% 38g	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	0% 0g	11% 7.88g	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	% 0.38g	% 8.43g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	7.26% 2.76g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.45% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	5.17% 0.067mg	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	9% 36μg	9.05% 36.2μg	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	11% 9.83mg	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	8.65% 1.3mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	23.6% 28.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	59.7% 0.54mg	28.4% 0.26mg	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	53.5% 4.28mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	17.5% 0.4mg	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	62.5% 438mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	1.9% 71g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Reduced Fat VS Pie, Dutch Apple, Commercially Prepared Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, reduced fat or Pie, Dutch Apple, Commercially Prepared?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 500 calories of Crackers, whole-wheat, reduced fat have 3.3 times more Vitamin B3, 6.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• While 500 kcal of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Vitamin B1, more Vitamin C, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• 500 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Crackers, whole-wheat, reduced fat as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 500 calories of Crackers, whole-wheat, reduced fat have 2.1 times more Copper, 2.7 times more Iron, 10.5 times more Magnesium, 6.8 times more Manganese, 8.8 times more Phosphorus, 3.4 times more Potassium, 4.5 times more Selenium, 2.6 times more Sodium and 11 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 500 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Crackers, whole-wheat, reduced fat as well as Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, reduced fat have 2.4 times more Omega 3, 4.7 times more Fiber and 3.6 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 500 kcal of Pie, Dutch Apple, Commercially Prepared contain 2.2 times more Fat, 3.1 times more Saturated Fat, 25.9 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein