Comparing Nutrients in 5 ounces Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	14% 411kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	4.73% 1.5g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	48.6% 63g	82.3% 107g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	8.93% 6.48g	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	% 6.93g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.28g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	7.44% 29.8μg	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	8.98% 8.08mg	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	9.07% 1.36mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2% 20mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	16% 1.3mg	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	14.4% 0.33mg	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	5.87% 41mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	1.57% 58.2g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 3 times more Vitamin B2, more Vitamin C and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 4.8 times more Vitamin B3, 9.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 5 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie, Dutch Apple, Commercially Prepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 5 oz of Crackers, whole-wheat, reduced fat contain 2.8 times more Calcium, 3 times more Copper, 3.9 times more Iron, 15 times more Magnesium, 9.8 times more Manganese, 12.6 times more Phosphorus, 4.9 times more Potassium, 6.4 times more Selenium, 3.7 times more Sodium and 15.7 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Fat, 2.2 times more Saturated Fat, 18 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 5 oz of Crackers, whole-wheat, reduced fat contain 1.4 times more Energy, 3.4 times more Omega 3, 1.6 times more Omega 6, 1.7 times more Carbohydrate, 6.8 times more Fiber and 5.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.