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

Macros Ratio

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

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	30.5% 883kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	59.5% 19g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	35% 5.95g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	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	9.4% 3.57g	57% 21.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	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	11% 0.13mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	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	12.4% 49.6μg	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% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	25.3% 2.02mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	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	12.8% 89.3mg	103% 722mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	0.14% 5.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie crust, refrigerated, regular, unbaked vs Crackers, whole-wheat, reduced fat:

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

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

• Crackers, whole-wheat, reduced fat contain 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.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, refrigerated, regular, unbaked has 3.4 times more Fat and 9 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While Crackers, whole-wheat, reduced fat contain 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.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, whole-wheat, reduced fat have similar amounts of Energy and Omega 6 per 7 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 7 oz.