Comparing Nutrients in 100 calories Pie, Dutch Apple, Commercially Prepared VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Weight per 100 calories

• Pie, Dutch Apple, Commercially Prepared: 34.5g
• Pie crust, deep dish, frozen, unbaked, made with enriched flour: 21.4g

Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.6 times more energy per unit of mass than Pie, Dutch Apple, Commercially Prepared, which is very high in comparison to other foods. Pie, Dutch Apple, Commercially Prepared having high energy density.

Which food has more nutrients per 100 calories - Pie, Dutch Apple, Commercially Prepared or Pie crust, deep dish, frozen, unbaked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	6.33% 6.14g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	2.52% 0.04g	1.54% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	7.7% 10g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	NA	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	2.17% 1.58g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	1.45% 0.55g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0.69% 6.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	4.04% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.78% 0.023mg	2.35% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.66% 0.033mg	1.54% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.03% 0.013mg	0.77% 0.01mg	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	1.8% 7.24μg	4.1% 16.5μg	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	2.2% 1.97mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	1.77% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.7% 5.66μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	0.48% 4.83mg	0.43% 4.27mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	1.88% 0.017mg	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	3.92% 0.31mg	6.04% 0.48mg	8mg per day for Men 19-50 years
Magnesium	0.66% 2.76mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	4.42% 0.1mg	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	1.43% 10mg	2.08% 14.5mg	700mg per day for Men 19-50 years
Potassium	0.77% 26.2mg	0.57% 19.4mg	3400mg per day for Men 19-50 years
Selenium	1.38% 0.76μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.6% 0.066mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie, Dutch Apple, Commercially Prepared vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie, Dutch Apple, Commercially Prepared has 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, 1.2 times more Vitamin E and 1.8 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pie, Dutch Apple, Commercially Prepared vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Pie, Dutch Apple, Commercially Prepared has 3 times more Copper than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.5 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Selenium than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Sodium per 100 kcal.
• Both Pie, Dutch Apple, Commercially Prepared as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie, Dutch Apple, Commercially Prepared has 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.8 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.5 times more Fat, 2.2 times more Saturated Fat and 1.6 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Pie crust, deep dish, frozen, unbaked, made with enriched flour have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Pie, Dutch Apple, Commercially Prepared as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 100 kcal.