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

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

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, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	49.4% 64g	130g per day for Men 19-50 years
Sugars	49% 35.4g	25% 18g	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	% 18g	g per day for Men 19-50 years
Fiber	3.2% 1.22g	5% 1.9g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie Crust, Cookie-type, Graham Cracker, 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	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	5.83% 0.076mg	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	16.2% 65μg	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	18% 21.8μg	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, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	24.7% 0.22mg	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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	56% 1.3mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.3% 113mg	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	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	0.12% 4.36g	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, Graham Cracker, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.5 times more Vitamin B6 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.7 times more Vitamin E and 2.7 times more Vitamin K 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, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Graham Cracker, 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, Graham Cracker, Ready Crust:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.8 times more Iron and 2.4 times more Selenium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.7 times more Copper, 1.6 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus and 2.7 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, Graham Cracker, Ready Crust have similar amounts of Sodium per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.5 times more Omega 3, 1.4 times more Carbohydrate and 2 times more Sugars than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.8 times more Fat and 1.5 times more Saturated Fat 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, Graham Cracker, Ready Crust have similar amounts of Energy, Omega 6 and Protein per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Glucose, Sucrose and Fiber in 500 kcal.