Comparing Nutrients in 7 ounces Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	30.4% 881kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	108% 1.72g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	23.3% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	68% 88.4g	130g per day for Men 19-50 years
Sugars	41% 29.8g	60.3% 43.7g	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	2.4% 1.75g	12.5% 9.07g	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	% 3.08g	% 9.7g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 22g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	33% 18.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.95% 0.077mg	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	63% 252μg	10.4% 41.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.6% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	16% 159mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	32.6% 0.29mg	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	125% 9.96mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	184% 4.22mg	20% 0.46mg	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	73% 512mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, wheat, reduced fat versus 7 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Crackers, wheat, reduced fat have 3.2 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin E and 1.5 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B12

Comparing minerals per 7 ounces for Crackers, wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Crackers, wheat, reduced fat have 5.7 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 5.9 times more Magnesium, 9.1 times more Manganese, 8.9 times more Phosphorus, 2.8 times more Potassium, 4.7 times more Selenium, 3.9 times more Sodium and 9.2 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, wheat, reduced fat have 1.5 times more Energy, 7.4 times more Omega 3, 3.1 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Fiber and 4.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Sugars and 5.2 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Fat and Saturated Fat per seven ounces.