Comparing Nutrients in 500 calories Pie crust, standard-type, dry mix, prepared, baked VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Weight per 500 calories

• Pie crust, standard-type, dry mix, prepared, baked: 100g
• Pie crust, standard-type, frozen, ready-to-bake, enriched: 109g

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, standard-type, dry mix, prepared, baked or Pie crust, standard-type, frozen, ready-to-bake, enriched?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.34% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.07g	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	4.73% 1.8g	7.2% 2.74g	38g per day for Men 19-50 years
Protein	12% 6.7g	12% 6.74g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	18.5% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	8.86% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	4.2% 0.055mg	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	17.5% 70μg	19% 76.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.36% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.92% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	6% 60mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	9.1% 0.082mg	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	27% 2.15mg	35.6% 2.84mg	8mg per day for Men 19-50 years
Magnesium	3.56% 15mg	3.9% 16.4mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	21% 0.48mg	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	12% 84mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.8% 62mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	48.5% 728mg	30% 447mg	1500mg per day for Men 19-50 years
Zinc	3.54% 0.39mg	4.48% 0.49mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.53% 19.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, standard-type, dry mix, prepared, baked vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• Pie crust, standard-type, frozen, ready-to-bake, enriched contains 2.6 times more Vitamin B5 than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Pie crust, standard-type, frozen, ready-to-bake, enriched have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pie crust, standard-type, dry mix, prepared, baked vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• Pie crust, standard-type, dry mix, prepared, baked has 2.9 times more Calcium, 3.5 times more Selenium and 1.6 times more Sodium than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While Pie crust, standard-type, frozen, ready-to-bake, enriched contains 1.3 times more Iron and 1.6 times more Manganese than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Pie crust, standard-type, frozen, ready-to-bake, enriched have similar amounts of Copper and Phosphorus per 500 kcal.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, standard-type, dry mix, prepared, baked has 1.4 times more Omega 3 than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While Pie crust, standard-type, frozen, ready-to-bake, enriched contains 1.5 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Pie crust, standard-type, frozen, ready-to-bake, enriched have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.