Comparing Nutrients in 100 calories Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Weight per 100 calories

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 20g
• Pie Crust, Cookie-type, Chocolate, Ready Crust: 20.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Pie Crust, Cookie-type, Graham Cracker, Ready Crust or Pie Crust, Cookie-type, Chocolate, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	4.78% 4.63g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.87% 13g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	7.5% 5.44g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 4.03g	g per day for Men 19-50 years
Fiber	1% 0.38g	1.47% 0.56g	38g per day for Men 19-50 years
Protein	1.8% 1g	2.24% 1.26g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.06% 0.037mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.97% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	0.69% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.17% 0.015mg	0.68% 0.009mg	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	3.24% 13μg	3.7% 15μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.63% 4.35μg	3.13% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	0.66% 6.6mg	1000mg per day for Men 19-50 years
Copper	4.95% 0.045mg	17.7% 0.16mg	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	6.5% 0.52mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	1.1% 4.6mg	1.97% 8.26mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	16.5% 0.38mg	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	3.34% 23.4mg	3.54% 24.8mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.6mg	1.14% 38.6mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	6.27% 94mg	6.93% 104mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	3.94% 0.43mg	11mg per day for Men 19-50 years
Water	0.024% 0.87g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.9 times more Vitamin B1 and 1.3 times more Vitamin B2 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B3, Vitamin B9, Vitamin E and Vitamin K per 100 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Phosphorus and Sodium per 100 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Calcium and Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.3 times more Omega 6, 1.5 times more Sugars and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.