Comparing Nutrients in 7 ounces Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

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

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	28.5% 826kcal	30.5% 883kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	52% 50.5g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	59.5% 19g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	35% 5.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	78% 101g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	40% 22.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	3.05% 0.04mg	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	12.4% 49.6μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	9.92% 0.089mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	15.6% 0.36mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	99% 1478mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, reduced fat VS Pie crust, refrigerated, regular, unbaked per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, whole-wheat, reduced fat versus 7 oz of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked:

• 7 ounces of Crackers, whole-wheat, reduced fat have 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.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 2.4 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• 7 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Pie crust, refrigerated, regular, unbaked:

• 7 ounces of Crackers, whole-wheat, reduced fat have 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.
• 7 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, whole-wheat, reduced fat have 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.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 3.4 times more Fat and 9 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Energy and Omega 6 per seven ounces.