Comparing Nutrients in 5 ounces Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	23.7% 686kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	82.3% 107g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	2.4% 1.73g	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	0% 0g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.28g	g per day for Men 19-50 years
Fiber	10% 3.83g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	21.5% 0.28mg	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	25.5% 102μg	10.6% 42.5μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	70.4% 0.63mg	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	76% 6.1mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	141% 3.24mg	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	24.3% 170mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	47.5% 713mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.19% 7.07g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 5 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.8 times more Vitamin B1, 12 times more Vitamin B2, 2.4 times more Vitamin B9, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 1.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.7 times more Copper and 1.2 times more Iron than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 3 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 5.6 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat contain similar levels of Calcium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 3 times more Fat, 4.4 times more Saturated Fat and 21.6 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 6.3 times more Omega 3, 1.6 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per five ounces.