Comparing Nutrients in 100 grams Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.3% 501kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	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	49.5% 64.3g	34.3% 44.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 18g	% 11g	g per day for Men 19-50 years
Fiber	5% 1.9g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	15.3% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	1.92% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	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	16.3% 65μg	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	12.3% 1.85mg	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	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	32.5% 2.6mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	16.7% 117mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	1.1% 41g	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, Dutch Apple, Commercially Prepared:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin B9, 1.9 times more Vitamin E and 1.3 times more Vitamin K than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains more Vitamin A and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie, Dutch Apple, Commercially Prepared have similar amounts of Vitamin B1 per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.1 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 5.5 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Sodium and 6.6 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 9.4 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie, Dutch Apple, Commercially Prepared have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.7 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 1.4 times more Carbohydrate and 2.4 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 2 times more Omega 3 and more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie, Dutch Apple, Commercially Prepared have similar amounts of Omega 6, Sugars and Fiber per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.