Comparing Nutrients in 5 ounces Pie crust, standard-type, dry mix VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Pie crust, standard-type, dry mix	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	25.3% 734kcal	27% 781kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	35.3% 11.3g	42.7% 13.7g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.34g	38.7% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	49% 64g	130g per day for Men 19-50 years
Sugars	NA	1.45% 1.05g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	5.6% 2.13g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	2.3% 0.03mg	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	37% 147μg	27.6% 111μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	18% 0.16mg	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	39.3% 3.15mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	30% 0.69mg	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	17.4% 122mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	71% 1067mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix VS Puff pastry, frozen, ready-to-bake per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, standard-type, dry mix versus 5 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie crust, standard-type, dry mix vs Puff pastry, frozen, ready-to-bake:

• 5 ounces of Pie crust, standard-type, dry mix have more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Puff pastry, frozen, ready-to-bake.
• While 5 oz of Puff pastry, frozen, ready-to-bake contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Pie crust, standard-type, dry mix as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pie crust, standard-type, dry mix vs Puff pastry, frozen, ready-to-bake:

• 5 ounces of Pie crust, standard-type, dry mix have 6.1 times more Calcium, 1.4 times more Phosphorus and 3 times more Sodium than Puff pastry, frozen, ready-to-bake.
• While 5 oz of Puff pastry, frozen, ready-to-bake contain 1.5 times more Copper, 1.5 times more Manganese and 1.3 times more Zinc than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Puff pastry, frozen, ready-to-bake contain similar levels of Iron, Magnesium and Selenium per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium
• Both Pie crust, standard-type, dry mix as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puff pastry, frozen, ready-to-bake contain 1.3 times more Omega 3 than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per five ounces.