Comparing Nutrients in 5 ounces Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	25.5% 739kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	26.4% 4.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	82.3% 107g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.28g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15.4% 8.65g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	33.3% 133μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.97mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.7% 23.7μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	43.8% 3.5mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	15.6% 109mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour 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, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 5 oz of Crackers, whole-wheat, reduced fat contain 1.7 times more Calcium, 5 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 5.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.3 times more Energy, 4.2 times more Fat and 8.3 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 3.1 times more Omega 3, 1.4 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Crackers, whole-wheat, reduced fat offer comparable quantities of Omega 6 per five ounces.