Comparing Nutrients in 500 calories Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Crackers, whole-wheat, reduced fat

Weight per 500 calories

• Pie crust, deep dish, frozen, unbaked, made with enriched flour: 107g
• 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, deep dish, frozen, unbaked, made with enriched flour or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	9.4% 9.12g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	7.68% 0.12g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	3.94% 1.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.2% 0.24mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.86% 0.05mg	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	20.6% 82.3μg	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	NA	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	8.83% 1.32mg	8.65% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	9.38% 0.084mg	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	30% 2.4mg	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	10.4% 72.6mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	8.74% 4.8μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.084% 3.1g	3700g per day for Men 19-50 years

Pie Crust, Deep Dish, Frozen, Unbaked, Made With Enriched Flour VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, deep dish, frozen, unbaked, made with enriched flour or Crackers, whole-wheat, reduced fat?

Lets compare vitamin content per 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 5.8 times more Vitamin B2 and 2.3 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 2.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 4.7 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin K per 500 calories.
• 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 500 kcal of Crackers, whole-wheat, reduced fat contain 6.4 times more Copper, 1.8 times more Iron, 9 times more Magnesium, 5.4 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 3.5 times more Selenium, 2.4 times more Sodium and 7.3 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour lack sufficient amounts of Copper, Magnesium, Potassium, Selenium and Zinc
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour 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, deep dish, frozen, unbaked, made with enriched flour have 3.4 times more Fat and 6.8 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 3.9 times more Omega 3, 1.8 times more Carbohydrate, 8.8 times more Fiber and 2.3 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour provide inadequate amounts of Omega 3 and Fiber