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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	36.3% 1052kcal	33.5% 972kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	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	113% 147g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.9mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	24% 95μg	23% 91μg	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	7.5% 6.75mg	3.1% 2.78mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	55.6% 4.45mg	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	32% 0.73mg	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	16% 111mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.5% 203g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Pie, apple, prepared from recipe 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, prepared from recipe vs Pie, blueberry, prepared from recipe:

• 14 oz of Pie, blueberry, prepared from recipe contain 1.3 times more Vitamin B5 than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Pie, apple, prepared from recipe have 1.6 times more Potassium than Pie, blueberry, prepared from recipe.
• While 14 oz of Pie, blueberry, prepared from recipe contain 1.3 times more Copper and 1.6 times more Manganese than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, prepared from recipe contain similar levels of Iron, Phosphorus, Selenium and Sodium per 14 ounces.
• 14 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Potassium
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Pie, apple, prepared from recipe and Pie, blueberry, prepared from recipe have similar amounts of macro-nutrients per 14 oz
• Both Pie, apple, prepared from recipe and Pie, blueberry, prepared from recipe offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 14 ounces.