Comparing Nutrients in 100 grams Pie crust, refrigerated, regular, unbaked VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	15.3% 445kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.5g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	36.4% 6.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	1.2% 0.88g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 9.24g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	16.7% 9.34g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Crackers, 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	5.6% 0.067mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	32% 5.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	11.5% 0.15mg	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	6.25% 25μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	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	0.33% 0.05mg	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	1% 10mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	12.8% 1.02mg	62.8% 5mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	7.87% 0.18mg	92% 2.13mg	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	6.43% 45mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	2.15% 73mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie crust, refrigerated, regular, unbaked vs Crackers, wheat, reduced fat:

• Crackers, wheat, reduced fat contain 9.3 times more Vitamin B1, 5.2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5, 7.5 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 23.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.

Comparing minerals per 100 grams for Pie crust, refrigerated, regular, unbaked vs Crackers, wheat, reduced fat:

• Crackers, wheat, reduced fat contain 8 times more Calcium, 5 times more Copper, 4.9 times more Iron, 5.9 times more Magnesium, 11.8 times more Manganese, 5.7 times more Phosphorus, 2.9 times more Potassium, 2.6 times more Selenium, 1.9 times more Sodium and 8.7 times more Zinc than Pie crust, refrigerated, regular, unbaked.

Comparison of macro-nutrients per 100 grams:

• Pie crust, refrigerated, regular, unbaked has 1.9 times more Fat and 4.5 times more Saturated Fat than Crackers, wheat, reduced fat.
• While Crackers, wheat, reduced fat contain 6.6 times more Omega 3, 2.1 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 3.1 times more Protein than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Crackers, wheat, reduced fat have similar amounts of Energy per 100 g.
• Both Pie crust, refrigerated, regular, unbaked as well as Crackers, wheat, reduced fat have insufficient amounts of Glucose and Sucrose in 100 g.