Comparing Nutrients in 500 calories Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Weight per 500 calories

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g
• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g

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

Which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Graham Cracker, Ready Crust or Pie Crust, Cookie-type, Chocolate, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.8g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.74% 0.06g	4.07% 0.065g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	25% 18g	37.5% 27g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 20g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.55% 0.18mg	3.47% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	3.4% 0.044mg	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	16.2% 65μg	18.6% 74.4μg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.8μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	88.4% 0.8mg	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	32.4% 2.6mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	5.47% 23mg	9.84% 41.3mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	82.3% 1.9mg	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	16.7% 117mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	3.3% 113mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	34.6% 520mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.12% 4.36g	0.14% 5.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Phosphorus and Sodium per 500 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Calcium and Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.3 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 500 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.