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

Macros Ratio

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

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	16.7% 484kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	25% 18g	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	% 19.5g	% 18g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, 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	28% 0.34mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.07mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	5.85% 0.076mg	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	18% 72μg	16.3% 65μg	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	12% 1.8mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	3.2% 32mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	24.8% 0.22mg	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	53.8% 4.3mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	56% 1.3mg	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	17% 120mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.8 times more Vitamin B1 and 1.2 times more Vitamin B2 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.8 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 100 g.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 3.5 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 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, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Calcium, Phosphorus, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.2 times more Omega 6, 1.5 times more Sugars and 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 100 g.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.