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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	32% 929kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	58.8% 57g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	109% 142g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	NA	2.4% 1.75g	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	NA	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	19.6% 11g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	23% 0.3mg	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	38.2% 153μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	16.4% 2.46mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	49% 0.44mg	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	56% 4.5mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	184% 4.22mg	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	19.3% 135mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	0.15% 5.4g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Crackers, wheat, reduced fat contain 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, wheat, reduced fat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12

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

• 7 oz of Crackers, wheat, reduced fat contain 4 times more Calcium, 2.8 times more Copper, 2.2 times more Iron, 3.1 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus, 2.3 times more Potassium, 2.3 times more Selenium, 2.2 times more Sodium and 3.8 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 2.1 times more Fat and 3.8 times more Saturated Fat than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 7.5 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Crackers, wheat, reduced fat offer comparable quantities of Energy per seven ounces.