Comparing Nutrients in 7 ounces Pie, Dutch Apple, Commercially Prepared VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	20% 575kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	72% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	109% 142g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	% 3.08g	g per day for Men 19-50 years
Sucrose	% 22g	% 18.3g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	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	12.7% 1.9mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22.6% 1.8mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	8.22% 57.5mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Crackers, wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Crackers, wheat, reduced fat:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 3.2 times more Vitamin B1, 4 times more Vitamin B2, 4.7 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin B12 and 1.5 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, wheat, reduced fat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B12
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Pie, Dutch Apple, Commercially Prepared vs Crackers, wheat, reduced fat:

• 7 oz of Crackers, wheat, reduced fat contain 5.7 times more Calcium, 1.5 times more Copper, 5.5 times more Iron, 5.9 times more Magnesium, 9.1 times more Manganese, 8.9 times more Phosphorus, 2.8 times more Potassium, 4.7 times more Selenium, 3.9 times more Sodium and 9.2 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Sugars and 5.2 times more Fructose than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 1.5 times more Energy, 7.4 times more Omega 3, 3.1 times more Omega 6, 1.6 times more Carbohydrate, 2.1 times more Fiber and 4.3 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, wheat, reduced fat offer comparable quantities of Fat and Saturated Fat per seven ounces.