Comparing Nutrients in 7 ounces Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	33% 960kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	115% 150g	130g per day for Men 19-50 years
Sugars	72% 52.2g	3.34% 2.42g	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	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	% 0g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 1.8g	g per day for Men 19-50 years
Fiber	14% 5.36g	57% 21.6g	38g per day for Men 19-50 years
Protein	21.5% 12g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	30% 0.39mg	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	35.7% 143μg	15% 59.5μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.7% 3.55mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	99% 0.89mg	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	107% 8.53mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	197% 4.53mg	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	34% 238mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Crackers, whole-wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 7 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.8 times more Vitamin B1, 12 times more Vitamin B2, 2.4 times more Vitamin B9, 1.7 times more Vitamin E and 1.5 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 1.7 times more Vitamin B3, 5.4 times more Vitamin B5 and 4.6 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.7 times more Copper and 1.2 times more Iron than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 3 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 5.6 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have 3 times more Fat, 4.4 times more Saturated Fat and 21.6 times more Sugars than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 6.3 times more Omega 3, 1.6 times more Omega 6, 4 times more Fiber and 1.9 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy and Carbohydrate per seven ounces.