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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	23% 663kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	28% 4.75g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	5.22% 2g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	14% 7.82g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, 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	27% 0.32mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	16.4% 0.21mg	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	27.3% 109μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	11.7% 1.76mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.7% 21.3μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	35% 0.32mg	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	40% 3.2mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	131% 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	13.8% 96mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	0.1% 3.87g	3700g per day for Men 19-50 years

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

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

• 5 oz of Crackers, wheat, reduced fat contain 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, wheat, reduced fat provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12

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

• 5 oz of Crackers, wheat, reduced fat contain 4 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 3.1 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Selenium, 2.2 times more Sodium and 3.8 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 2.1 times more Fat and 3.8 times more Saturated Fat than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 7.5 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, wheat, reduced fat offer comparable quantities of Energy per five ounces.