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

Macros Ratio

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

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	34.6% 1004kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	68.8% 22g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	57% 21.6g	38g per day for Men 19-50 years
Protein	12% 6.77g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Crackers, whole-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	23% 0.28mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	16% 63.5μg	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	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	0.66% 0.099mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	28.5% 2.3mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	14.7% 103mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.14% 5.14g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Pie crust, refrigerated, regular, baked have 1.7 times more Vitamin B2 than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 1.3 times more Vitamin B1, 4.1 times more Vitamin B3, 3.1 times more Vitamin B5, 9.9 times more Vitamin B6, 21.6 times more Vitamin E and 31.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 7 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie crust, refrigerated, regular, baked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Crackers, whole-wheat, reduced fat contain 3.3 times more Calcium, 8.8 times more Copper, 3.1 times more Iron, 13.3 times more Magnesium, 10.9 times more Manganese, 7 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Selenium, 1.6 times more Sodium and 13.6 times more Zinc than Pie crust, refrigerated, regular, baked.
• 7 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, refrigerated, regular, baked have 1.2 times more Energy, 3.8 times more Fat and 10.4 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 2.7 times more Omega 3, 1.3 times more Carbohydrate, 7.8 times more Fiber and 3.3 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Crackers, whole-wheat, reduced fat offer comparable quantities of Omega 6 per seven ounces.