Comparing Nutrients in 500 calories Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat

Weight per 500 calories

• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g
• Crackers, whole-wheat, reduced fat: 120g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	9.4% 9.12g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	70% 91g	130g per day for Men 19-50 years
Sugars	37.5% 27g	2.02% 1.47g	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	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	% 0g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.1g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	18.2% 0.24mg	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	18.6% 74.4μg	9% 36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.3% 1.85mg	8.65% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	59.7% 0.54mg	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	55.5% 4.44mg	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	119% 2.75mg	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	17.7% 124mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	34.6% 520mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.15g	0.084% 3.1g	3700g per day for Men 19-50 years

Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Crackers, whole-wheat, reduced fat?

Lets compare vitamin content per 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.6 times more Vitamin B1, 10.4 times more Vitamin B2, 2.1 times more Vitamin B9, 1.4 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 2 times more Vitamin B3, 6.2 times more Vitamin B5 and 5.3 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.5 times more Copper than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 3.5 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, 6.6 times more Selenium, 1.7 times more Sodium and 1.7 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat contain similar levels of Iron per 500 calories.
• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust lack sufficient amounts of Magnesium, Potassium and Selenium
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 2.5 times more Fat, 3.8 times more Saturated Fat and 18.5 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 7.4 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Carbohydrate, 4.7 times more Fiber and 2.2 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust provide inadequate amounts of Omega 3 and Fiber