Comparing Nutrients in 14 ounces Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	32.4% 941kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	67.5% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	102% 133g	130g per day for Men 19-50 years
Sugars	85.7% 62g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	13.5% 7.54g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	14% 127μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	10.4% 0.13mg	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	26.8% 107μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.2% 6.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	29.5% 0.27mg	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	22.3% 1.8mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	51.8% 1.2mg	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	13.6% 95mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	53% 798mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.6% 207g	5.5% 203g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, apple, commercially prepared, enriched flour versus 14 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 14 ounces of Pie, apple, commercially prepared, enriched flour have 16 times more Vitamin A and 4.6 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 14 oz of Pie, blueberry, prepared from recipe contain 5.5 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 14 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 14 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Manganese and 7.4 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe contain similar levels of Phosphorus and Sodium per 14 ounces.
• 14 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, apple, commercially prepared, enriched flour have 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• While 14 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.