Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake, baked VS Crackers, matzo, plain

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake, baked: 89.6g
• Crackers, matzo, plain: 127g

Puff pastry, frozen, ready-to-bake, baked has 1.4 times more energy per 100g than Crackers, matzo, plain. It has very high energy density when compared to other foods. Crackers, matzo, plain having high energy density.

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake, baked or Crackers, matzo, plain?

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Crackers, matzo, plain	10%	3%	87%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.5g	1.83% 1.77g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	145% 2.3g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	0.51% 0.37g	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	3.54% 1.34g	10% 3.8g	38g per day for Men 19-50 years
Protein	12% 6.63g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	30.8% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	11% 0.15mg	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	12.3% 49.3μg	5.38% 21.5μg	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	3.3% 0.49mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, plain	Recommended Dietary Allowance
Calcium	0.9% 8.96mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	8.44% 0.076mg	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	29% 2.33mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	35.8% 0.82mg	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	7.7% 53.8mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, plain:

• Puff pastry, frozen, ready-to-bake, baked has 2.3 times more Vitamin B9 and 38.5 times more Vitamin K than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B5 and 8.6 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, plain:

• Puff pastry, frozen, ready-to-bake, baked has 1.4 times more Copper and more Sodium than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 1.7 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Selenium and 1.8 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, plain have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puff pastry, frozen, ready-to-bake, baked has 19.5 times more Fat, 17.2 times more Saturated Fat, 57.3 times more Omega 3 and 24.4 times more Omega 6 than Crackers, matzo, plain.
• While Crackers, matzo, plain contain 2.6 times more Carbohydrate, 2.8 times more Fiber and 1.9 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Crackers, matzo, plain have similar amounts of Energy per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.