Comparing Nutrients in 7 ounces Crackers, whole-wheat, reduced fat VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	28.5% 826kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	71.4% 93g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	NA	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	40% 22.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.17% 0.093mg	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	15% 59.5μg	38.2% 153μg	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	NA	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	14.3% 2.14mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17.4% 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	88.3% 7.06mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	41% 0.94mg	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	103% 722mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, reduced fat versus 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, reduced fat vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Crackers, whole-wheat, reduced fat have 2.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.2 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 6.5 times more Vitamin B2 and 2.6 times more Vitamin B9 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin B1, Vitamin E and Vitamin K per seven ounces.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Crackers, whole-wheat, reduced fat have 2 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 8 times more Magnesium, 4.8 times more Manganese, 5.4 times more Phosphorus, 4.1 times more Potassium, 3.1 times more Selenium, 2.1 times more Sodium and 6.5 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, reduced fat have 3.5 times more Omega 3, 1.6 times more Carbohydrate, 7.8 times more Fiber and 2.1 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.8 times more Fat and 7.6 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, deep dish, frozen, unbaked, made with enriched flour offer comparable quantities of Energy and Omega 6 per seven ounces.