Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Pie Crust, Cookie-type, Chocolate, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	4.07% 0.065g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	51.2% 66.6g	130g per day for Men 19-50 years
Sugars	49% 35.4g	37.5% 27g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	3.2% 1.22g	7.34% 2.8g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	3.47% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	3.4% 0.044mg	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	14.7% 58.7μg	18.6% 74.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	7.33% 1.1mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	88.4% 0.8mg	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	60% 4.8mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	9.84% 41.3mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	82.3% 1.9mg	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	13.3% 93mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	34.6% 520mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.14% 5.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 12.8 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.3 times more Vitamin B9, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.4 times more Selenium than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 9.6 times more Copper, 2.8 times more Magnesium, 4.7 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium and 4.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Iron and Sodium per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.4 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Sugars than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.4 times more Omega 6 and 2.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy and Protein per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Glucose and Sucrose in 500 kcal.