Comparing Nutrients in 100 grams Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	17.3% 501kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	36% 46.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.86% 5.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	3.6% 0.047mg	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	16.3% 65μg	19.3% 77μg	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	NA	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	12.3% 1.85mg	8.27% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	2.9% 29mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	8.78% 0.079mg	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	32.5% 2.6mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	20.7% 0.48mg	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	16.7% 117mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	2.68% 91mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.48% 17.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 2 times more Vitamin B5 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Calcium, 2.8 times more Copper, 1.5 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Sodium and 2.7 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.7 times more Selenium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.4 times more Carbohydrate and 1.4 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.6 times more Saturated Fat, 1.9 times more Omega 3 and 2.1 times more Omega 6 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Energy, Fat and Protein per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 100 g.