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

Macros Ratio

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

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	21.8% 631kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	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	55.7% 72.4g	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	6.7% 2.55g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	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	7.9% 0.095mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	8.86% 35.4μg	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	0.47% 0.071mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	18% 1.45mg	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	9.1% 63.8mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.099% 3.67g	3700g per day for Men 19-50 years

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

• Pie crust, refrigerated, regular, unbaked has 2.4 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 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.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Vitamin B9 per 5 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 5 oz.

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

• Crackers, whole-wheat, reduced fat contain 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.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, refrigerated, regular, unbaked has 3.4 times more Fat and 9 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 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.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Omega 6 per 5 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 5 oz.