Comparing Nutrients in 100 grams Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	10% 290kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	7.82% 7.6g	97g per day for Men 19-50 years
Saturated Fat	7.23% 2.3g	3.33% 1.07g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.3% 44.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	6.3% 4.57g	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	% 4.9g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.9g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.84% 1.1mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.92% 0.096mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	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	5.25% 21μg	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	6.33% 5.7mg	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	6.4% 0.96mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	11.4% 0.91mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	4.14% 29mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	49.7% 745mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	27% 3mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.07% 2.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Crackers, whole-wheat, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Pie, Dutch Apple, Commercially Prepared 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, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 100 grams of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 3 times more Vitamin B2, more Vitamin C and 1.3 times more Vitamin K than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 4.8 times more Vitamin B3, 9.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B1 and Vitamin E per 100 grams.
• 100 grams of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 100 grams of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie, Dutch Apple, Commercially Prepared as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie, Dutch Apple, Commercially Prepared vs Crackers, whole-wheat, reduced fat:

• 100 g of Crackers, whole-wheat, reduced fat contain 2.8 times more Calcium, 3 times more Copper, 3.9 times more Iron, 15 times more Magnesium, 9.8 times more Manganese, 12.6 times more Phosphorus, 4.9 times more Potassium, 6.4 times more Selenium, 3.7 times more Sodium and 15.7 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• 100 grams of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Fat, 2.2 times more Saturated Fat, 18 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 100 g of Crackers, whole-wheat, reduced fat contain 1.4 times more Energy, 3.4 times more Omega 3, 1.6 times more Omega 6, 1.7 times more Carbohydrate, 6.8 times more Fiber and 5.2 times more Protein than Pie, Dutch Apple, Commercially Prepared.