Comparing Nutrients in 7 ounces Puff pastry, frozen, ready-to-bake, baked VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	38% 1107kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	78.8% 76.4g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	321% 5.14g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	120% 157g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	24.3% 0.32mg	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	27.3% 109μg	17.4% 69.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	2% 20mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	77% 0.69mg	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	64.5% 5.16mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	302% 6.95mg	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	17% 119mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	88.4% 48.6μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	47% 5.18mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.26% 9.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, whole-wheat:

• Puff pastry, frozen, ready-to-bake, baked has 1.6 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.4 times more Vitamin B3, more Vitamin B5 and 8.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Crackers, matzo, whole-wheat have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Puff pastry, frozen, ready-to-bake, baked vs Crackers, matzo, whole-wheat:

• Puff pastry, frozen, ready-to-bake, baked has 126.5 times more Sodium than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 2.3 times more Calcium, 3 times more Copper, 1.8 times more Iron, 8.4 times more Magnesium, 7.1 times more Manganese, 5.1 times more Phosphorus, 5.1 times more Potassium, 3.1 times more Selenium and 4.8 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 7 ounces:

• Puff pastry, frozen, ready-to-bake, baked has 1.6 times more Energy, 25.7 times more Fat, 22.6 times more Saturated Fat, 78.4 times more Omega 3 and 31.8 times more Omega 6 than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 1.7 times more Carbohydrate, 7.9 times more Fiber and 1.8 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.