Comparing Nutrients in 100 grams Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

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

Macro Nutrients

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	15.3% 444kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.18g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	34.3% 44.5g	130g per day for Men 19-50 years
Sugars	20.7% 15g	30.4% 22g	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	1.2% 0.88g	6.3% 4.57g	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	% 1.55g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 9.24g	% 11g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.63mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.12mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1.92% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	3% 0.039mg	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	31.8% 127μg	5.25% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.83% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.33% 5.7mg	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	7.87% 1.18mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	8% 80mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	16.4% 0.15mg	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	62.8% 5mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	10% 0.23mg	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	37% 258mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Pie, Dutch Apple, Commercially Prepared per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, wheat, reduced fat versus 100 g of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 100 grams of Crackers, wheat, reduced fat have 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, 1.2 times more Vitamin E and 1.5 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While 100 g of Pie, Dutch Apple, Commercially Prepared contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• 100 grams of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5 and Vitamin B12

Comparing minerals per 100 grams for Crackers, wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 100 grams of Crackers, wheat, reduced fat have 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.
• 100 grams of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, wheat, reduced fat have 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.
• While 100 g of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Sugars and 5.2 times more Fructose than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared offer comparable quantities of Fat and Saturated Fat per 100 grams.