CALORIC DENSITY
Graham crackers, cookies, pln or honey (incl cinn)
Applesauce, cnd, unswtnd, wo/added vit c (includes usda commod)
4.23
0.42
18173
9019
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Graham crackers
Applesauce
Protein = 3g
Protein = 1g
Carbohydrates = 36g
Carbohydrates = 54g
Fat = 5g
Fat = 0g
Fiber = 1g
Fiber = 5g
Monounsaturated = 2g
Monounsaturated = 0g
Polyunsaturated = 2g
Polyunsaturated = 0g
Saturated Fat = 1g
Saturated Fat = 0g
Protein 3g 1g Carbohydrate 36g 54g Fiber 1g 5g Fat 5g 0g Monounsat. Fat 2g 0g Polyunsat. Fat 2g 0g Saturated Fat 1g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 2%
Choline = 2%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 0%
Vitamin C = 6%
Vitamin E = 1%
Vitamin E = 6%
Vitamin K = 3%
Vitamin K = 3%
Choline 2% 2% Vitamin A 0% 1% Vitamin C 0% 6% Vitamin E 1% 6% Vitamin K 3% 3%
Applesauce have significantly more Vitamins C than graham crackers. Graham crackers are a good source of Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 11%
Vitamin B1 = 12%
Vitamin B2 = 14%
Vitamin B2 = 13%
Vitamin B3 = 16%
Vitamin B3 = 3%
Vitamin B5 = 5%
Vitamin B5 = 4%
Vitamin B6 = 3%
Vitamin B6 = 12%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 11% 12% Vitamin B2 14% 13% Vitamin B3 16% 3% Vitamin B5 5% 4% Vitamin B6 3% 12% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 19%
Sodium = 1%
Potassium = 2%
Potassium = 10%
Calcium = 2%
Calcium = 4%
Magnesium = 4%
Magnesium = 4%
Phosphorus = 8%
Phosphorus = 4%
Iron = 29%
Iron = 18%
Manganese = 17%
Manganese = 5%
Selenium = 11%
Selenium = 3%
Copper = 10%
Copper = 13%
Zinc = 4%
Zinc = 2%
Sodium 19% 1% Potasium 2% 10% Calcium 2% 4% Magnesium 4% 4% Phosphorus 8% 4% Iron 29% 18% Manganese 17% 5% Selenium 11% 3% Copper 10% 13% Zinc 4% 2%
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