Comparing Nutrients in 100 grams Crackers, whole-wheat, low salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	15.3% 443kcal	8.17% 237kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.2g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	26% 34g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	27.6% 10.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.92% 0.038mg	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	7% 28μg	1% 4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.56% 3.2mg	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	5.73% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	5% 50mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	5.1% 0.046mg	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	38.5% 3.08mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	7.9% 0.18mg	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	42% 295mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.15mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	1.4% 52.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Pie, apple, commercially prepared, unenriched flour per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, whole-wheat, low salt versus 100 g of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, whole-wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 100 grams of Crackers, whole-wheat, low salt have 1.5 times more Vitamin B1, 4 times more Vitamin B3, 6.8 times more Vitamin B5, 4.8 times more Vitamin B6 and 7 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• While 100 g of Pie, apple, commercially prepared, unenriched flour contain more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, low salt.
• 100 grams of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Crackers, whole-wheat, low salt as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Crackers, whole-wheat, low salt vs Pie, apple, commercially prepared, unenriched flour:

• 100 grams of Crackers, whole-wheat, low salt have 4.5 times more Calcium, 9.7 times more Copper, 2.5 times more Iron, 14.1 times more Magnesium, 12.3 times more Manganese, 12.3 times more Phosphorus, 4.6 times more Potassium and 13.4 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 100 g of Pie, apple, commercially prepared, unenriched flour contain 1.4 times more Sodium than Crackers, whole-wheat, low salt.
• 100 grams of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, whole-wheat, low salt have 1.9 times more Energy, 1.6 times more Fat, 3.1 times more Omega 3, 3 times more Omega 6, 2 times more Carbohydrate, 6.6 times more Fiber and 4.6 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Crackers, whole-wheat, low salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Saturated Fat per 100 grams.