Comparing Nutrients in 14 ounces Pie crust, standard-type, dry mix VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Pie crust, standard-type, dry mix	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	71% 2056kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	128% 125g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	130% 169g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.6% 11mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	9.16% 0.12mg	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	103% 413μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	24.2% 242mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	20.7% 0.19mg	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	110% 8.8mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	38.7% 0.89mg	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	48.8% 341mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	199% 2989mg	88% 1322mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.82% 30g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix VS Pie, fried pies, fruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, dry mix versus 14 oz of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, dry mix vs Pie, fried pies, fruit:

• 14 ounces of Pie crust, standard-type, dry mix have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.8 times more Vitamin B9 than Pie, fried pies, fruit.
• While 14 oz of Pie, fried pies, fruit contain more Vitamin B12 than Pie crust, standard-type, dry mix.
• 14 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12
• Both Pie crust, standard-type, dry mix as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, standard-type, dry mix vs Pie, fried pies, fruit:

• 14 ounces of Pie crust, standard-type, dry mix have 2.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Pie, fried pies, fruit.
• Both Pie crust, standard-type, dry mix as well as Pie, fried pies, fruit lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, dry mix have 1.6 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat, 1.2 times more Carbohydrate and 2.3 times more Protein than Pie, fried pies, fruit.
• While 14 oz of Pie, fried pies, fruit contain 2.9 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, dry mix.