Comparing Nutrients in 100 grams Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	18% 521kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	11% 6.1g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.06% 0.4mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	15% 0.2mg	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	23.5% 94μg	7.5% 30μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.27% 1.4mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	49.7% 0.45mg	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	31% 2.47mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	99% 2.3mg	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	11% 77mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	3.03% 103mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	26.2% 393mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	27% 3mg	11mg per day for Men 19-50 years
Water	0.22% 8.26g	0.07% 2.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, baked, made with enriched flour VS Crackers, whole-wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Pie crust, deep dish, frozen, baked, made with enriched flour versus 100 g of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 100 grams of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 1.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.9 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 100 grams of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie crust, deep dish, frozen, baked, made with enriched flour vs Crackers, whole-wheat, reduced fat:

• 100 g of Crackers, whole-wheat, reduced fat contain 1.7 times more Calcium, 5 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 5.8 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.3 times more Energy, 4.2 times more Fat and 8.3 times more Saturated Fat than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 3.1 times more Omega 3, 1.4 times more Carbohydrate, 4.7 times more Fiber and 1.9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Crackers, whole-wheat, reduced fat offer comparable quantities of Omega 6 per 100 grams.