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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	14.3% 416kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	7.82% 7.6g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	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	58% 75.5g	34.3% 44.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	0% 0g	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	% 0.32g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 11g	g per day for Men 19-50 years
Fiber	28.7% 11g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	15.4% 0.19mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	1.92% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	7.5% 30μg	5.25% 21μg	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	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	7.2% 1.08mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	3.9% 39mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	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	44.5% 3.56mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	52% 364mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	27% 3mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Crackers, whole-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, whole-wheat, reduced fat vs Pie, Dutch Apple, Commercially Prepared:

• 100 grams of Crackers, whole-wheat, reduced fat have 4.8 times more Vitamin B3, 9.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While 100 g of Pie, Dutch Apple, Commercially Prepared contain more Vitamin A, 3 times more Vitamin B2, more Vitamin C and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Pie, Dutch Apple, Commercially Prepared provide similar amounts of Vitamin B1 and Vitamin E per 100 grams.
• 100 grams of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• 100 grams of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Crackers, whole-wheat, reduced fat as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Crackers, whole-wheat, reduced fat have 2.8 times more Calcium, 3 times more Copper, 3.9 times more Iron, 15 times more Magnesium, 9.8 times more Manganese, 12.6 times more Phosphorus, 4.9 times more Potassium, 6.4 times more Selenium, 3.7 times more Sodium and 15.7 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, whole-wheat, reduced fat have 1.4 times more Energy, 3.4 times more Omega 3, 1.6 times more Omega 6, 1.7 times more Carbohydrate, 6.8 times more Fiber and 5.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While 100 g of Pie, Dutch Apple, Commercially Prepared contain 1.5 times more Fat, 2.2 times more Saturated Fat, 18 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.