Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Puff pastry, frozen, ready-to-bake

Weight per 500 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 98g
• Puff pastry, frozen, ready-to-bake: 91g

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, frozen, ready-to-bake, enriched, baked or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	31.5% 41g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	0.93% 0.67g	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	8.55% 3.25g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.47% 0.019mg	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	16.7% 67μg	17.7% 70.8μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.54% 0.53mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.68μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	11.5% 0.1mg	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	34.4% 2.76mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	4% 16.7mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	NA	19.3% 0.44mg	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	11.5% 80.7mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	30.6% 460mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	4.56% 0.5mg	4.37% 0.48mg	11mg per day for Men 19-50 years
Water	0.19% 7.07g	0.21% 7.7g	3700g per day for Men 19-50 years

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

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has more Vitamin B5 than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Vitamin B2 and 1.9 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin E in 500 kcal.

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

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.5 times more Phosphorus and 2 times more Sodium than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 3.3 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Copper and Iron per 500 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.4 times more Carbohydrate, 6.2 times more Sugars and 2.4 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 1.7 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Puff pastry, frozen, ready-to-bake have similar amounts of Energy, Fat, Saturated Fat and Protein per 500 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.