Comparing Nutrients in 5 ounces Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	64% 83g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	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	0% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	28.7% 16g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	2.2% 0.028mg	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	10.6% 42.5μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	10.2% 1.53mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	8.03% 0.072mg	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	63% 5.05mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	13% 0.3mg	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	73.7% 516mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	3.46% 118mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, whole-wheat, reduced fat versus 5 oz of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, whole-wheat, reduced fat vs Pie crust, refrigerated, regular, baked:

• 5 ounces of Crackers, whole-wheat, reduced fat have 1.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5, 9.9 times more Vitamin B6, 21.6 times more Vitamin E and 31.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 5 oz of Pie crust, refrigerated, regular, baked contain 1.7 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 5 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat, reduced fat vs Pie crust, refrigerated, regular, baked:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3.3 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 13.3 times more Magnesium, 10.9 times more Manganese, 7 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Selenium, 1.6 times more Sodium and 13.6 times more Zinc than Pie crust, refrigerated, regular, baked.
• 5 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2.7 times more Omega 3, 1.3 times more Carbohydrate, 7.8 times more Fiber and 3.3 times more Protein than Pie crust, refrigerated, regular, baked.
• While 5 oz of Pie crust, refrigerated, regular, baked contain 3.8 times more Fat and 10.4 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy and Omega 6 per five ounces.