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

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	20.3% 590kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	42.5% 13.6g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	82.3% 107g	55.7% 72.4g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	28.7% 16g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	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	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	8.8% 0.44mg	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	8.86% 35.4μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	7.1% 0.064mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	11% 0.26mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.24mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked 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, unbaked 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, unbaked:

• 5 ounces of Crackers, whole-wheat, reduced fat have 2.8 times more Vitamin B1, 4.6 times more Vitamin B3, 2.9 times more Vitamin B5, 9.9 times more Vitamin B6, 21.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 2.4 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, unbaked 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, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, refrigerated, regular, unbaked 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, unbaked:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3.9 times more Calcium, 9.9 times more Copper, 3.5 times more Iron, 15 times more Magnesium, 12.6 times more Manganese, 8.1 times more Phosphorus, 5.1 times more Potassium, 3.5 times more Selenium, 1.8 times more Sodium and 15 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• 5 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat, reduced fat have 3 times more Omega 3, 1.5 times more Carbohydrate, 6.1 times more Fiber and 3.8 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 3.4 times more Fat and 9 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy and Omega 6 per five ounces.