Comparing Nutrients in 7 ounces Rolls, dinner, rye VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, rye	14%	11%	75%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Rolls, dinner, rye	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	19.6% 568kcal	36% 1046kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	72.5% 94g	130g per day for Men 19-50 years
Sugars	3.2% 2.32g	0.47% 0.34g	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	25.6% 9.72g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, rye	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	3.8% 0.05mg	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	49% 196μg	33.2% 133μg	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	4.5% 0.67mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, rye	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	20% 0.18mg	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	67% 5.36mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	37% 0.85mg	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	45% 316mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, rye VS Pie crust, standard-type, prepared from recipe, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, dinner, rye versus 7 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, dinner, rye vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Rolls, dinner, rye have 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 4.8 times more Vitamin K than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Rolls, dinner, rye as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Rolls, dinner, rye vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Rolls, dinner, rye have 3 times more Calcium, 2.2 times more Copper, 3.9 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 2.2 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• Both Rolls, dinner, rye and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, dinner, rye have 2.9 times more Fiber and 1.6 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.8 times more Energy, 10.2 times more Fat, 14.3 times more Saturated Fat, 10.7 times more Omega 3 and 13.1 times more Omega 6 than Rolls, dinner, rye.
• Both Rolls, dinner, rye and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Carbohydrate per seven ounces.