Comparing Nutrients in 5 ounces Crackers, whole-wheat, low salt VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Crackers, whole-wheat, low salt	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	21.7% 628kcal	15.4% 448kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	33.3% 0.53g	50.3% 0.81g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.8% 97g	46.4% 60.4g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	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	39% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.27% 0.043mg	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	9.92% 39.7μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	8.13% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.8% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	7.4% 0.067mg	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	54.6% 4.37mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	14% 0.32mg	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	59.7% 418mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Pie, fried pies, cherry per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, low salt versus 5 oz of Pie, fried pies, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat, low salt vs Pie, fried pies, cherry:

• 5 ounces of Crackers, whole-wheat, low salt have 1.4 times more Vitamin B1, 3.2 times more Vitamin B3, 7.4 times more Vitamin B5, 6.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pie, fried pies, cherry.
• While 5 oz of Pie, fried pies, cherry contain more Vitamin B12 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Pie, fried pies, cherry provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12
• Both Crackers, whole-wheat, low salt as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat, low salt vs Pie, fried pies, cherry:

• 5 ounces of Crackers, whole-wheat, low salt have 2.3 times more Calcium, 9.4 times more Copper, 2.5 times more Iron, 9.9 times more Magnesium, 10 times more Manganese, 6.9 times more Phosphorus, 4.6 times more Potassium, 6.1 times more Selenium and 9.3 times more Zinc than Pie, fried pies, cherry.
• While 5 oz of Pie, fried pies, cherry contain 2 times more Sodium than Crackers, whole-wheat, low salt.
• 5 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, low salt have 1.4 times more Energy, 1.4 times more Saturated Fat, 1.3 times more Omega 6, 1.6 times more Carbohydrate, 4 times more Fiber and 2.9 times more Protein than Pie, fried pies, cherry.
• While 5 oz of Pie, fried pies, cherry contain 1.5 times more Omega 3 than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Pie, fried pies, cherry offer comparable quantities of Fat per five ounces.