Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	21.7% 629kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	10.2% 3.28g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	48.6% 63g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	43% 31.2g	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	8.93% 6.48g	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	% 6.93g	g per day for Men 19-50 years
Sucrose	% 13g	% 15.6g	g per day for Men 19-50 years
Fiber	12.7% 4.8g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	4.25% 0.055mg	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	7.44% 29.8μg	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	8.98% 8.08mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	11.3% 113mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	23.3% 0.21mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	14.4% 0.33mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	1.57% 58.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat versus 5 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared:

• 5 ounces of Crackers, wheat, reduced fat have 3.2 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin E and 1.5 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While 5 oz of Pie, Dutch Apple, Commercially Prepared contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B12

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 5 ounces of Crackers, wheat, reduced fat have 5.7 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 5.9 times more Magnesium, 9.1 times more Manganese, 8.9 times more Phosphorus, 2.8 times more Potassium, 4.7 times more Selenium, 3.9 times more Sodium and 9.2 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 1.5 times more Energy, 7.4 times more Omega 3, 3.1 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Fiber and 4.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 5 oz of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Sugars and 5.2 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Fat and Saturated Fat per five ounces.