Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Crackers, wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	21.7% 629kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	51% 66.3g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	NA	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	1.72% 1.25g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	14% 7.82g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	5.12% 0.067mg	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	45% 180μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	11% 1.67mg	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	17.7% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	12.4% 0.11mg	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	89% 7.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	29.3% 0.67mg	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	52.2% 366mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	0.68% 25.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat versus 5 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, wheat, reduced fat vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 5 ounces of Crackers, wheat, reduced fat have 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Crackers, wheat, reduced fat and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 5 ounces of Crackers, wheat, reduced fat have 4 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 3.1 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Selenium, 2.2 times more Sodium and 3.8 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 7.5 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 2.1 times more Fat and 3.8 times more Saturated Fat than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Pie crust, deep dish, frozen, unbaked, made with enriched flour offer comparable quantities of Energy per five ounces.