Comparing Nutrients in 14 ounces Pie, blueberry, commercially prepared VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	31.8% 921kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	21% 6.66g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	59.3% 0.95g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	122% 158g	130g per day for Men 19-50 years
Sugars	54% 39.3g	78.2% 56.7g	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	10.4% 3.97g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12.5% 0.16mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.5% 4.13mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	17.6% 0.16mg	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	15% 1.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	24% 0.56mg	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% 91mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.63% 208g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Pie, cherry, commercially prepared per 14 oz

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

Lets compare vitamin content per 14 ounces of Pie, blueberry, commercially prepared vs Pie, cherry, commercially prepared:

• 14 ounces of Pie, blueberry, commercially prepared have 3 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Pie, cherry, commercially prepared.
• While 14 oz of Pie, cherry, commercially prepared contain 2.3 times more Vitamin B5 than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, cherry, commercially prepared provide similar amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin C
• Both Pie, blueberry, commercially prepared as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, blueberry, commercially prepared vs Pie, cherry, commercially prepared:

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, blueberry, commercially prepared have 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Fiber than Pie, cherry, commercially prepared.
• While 14 oz of Pie, cherry, commercially prepared contain 1.5 times more Saturated Fat and 1.4 times more Sugars than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, cherry, commercially prepared offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.