Comparing Nutrients in 500 calories Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat

Weight per 500 calories

• Pie, Dutch Apple, Commercially Prepared: 172g
• Crackers, whole-wheat, reduced fat: 120g

Crackers, whole-wheat, reduced fat have 1.4 times more energy per unit of mass than Pie, Dutch Apple, Commercially Prepared, which is very high in comparison to other foods. Pie, Dutch Apple, Commercially Prepared having high energy density.

Discover which food has more nutrients per 500 calories - Pie, Dutch Apple, Commercially Prepared or Crackers, whole-wheat, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	9.4% 9.12g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	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	59% 76.8g	70% 91g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	11% 7.88g	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	% 8.43g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.1g	g per day for Men 19-50 years
Fiber	7.26% 2.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	3.45% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	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	9.05% 36.2μg	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	11% 9.83mg	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	11% 1.66mg	8.65% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.6% 28.3μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	19.6% 1.57mg	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	3.3% 13.8mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	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	7.14% 50mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	2.98% 0.33mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.9% 71g	0.084% 3.1g	3700g per day for Men 19-50 years

Pie, Dutch Apple, Commercially Prepared VS Crackers, Whole-wheat, Reduced Fat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, Dutch Apple, Commercially Prepared or Crackers, whole-wheat, reduced fat?

Lets compare vitamin content per 500 calories of Pie, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 500 calories of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Vitamin B1, more Vitamin C, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 3.3 times more Vitamin B3, 6.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Pie, Dutch Apple, Commercially Prepared.
• 500 calories of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin C and Vitamin E
• Both Pie, Dutch Apple, Commercially Prepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 500 kcal of Crackers, whole-wheat, reduced fat contain 2.1 times more Copper, 2.7 times more Iron, 10.5 times more Magnesium, 6.8 times more Manganese, 8.8 times more Phosphorus, 3.4 times more Potassium, 4.5 times more Selenium, 2.6 times more Sodium and 11 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 500 calories of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared have 2.2 times more Fat, 3.1 times more Saturated Fat, 25.9 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 500 kcal of Crackers, whole-wheat, reduced fat contain 2.4 times more Omega 3, 4.7 times more Fiber and 3.6 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Pie, Dutch Apple, Commercially Prepared provide inadequate amounts of Fiber and Protein