Comparing Nutrients in 1 kilogram 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	81.7% 2370kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	91% 29g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	258% 335g	130g per day for Men 19-50 years
Sugars	216% 157g	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	42% 16g	NA	38g per day for Men 19-50 years
Protein	34% 19g	48.2% 27g	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	35.6% 320μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	26% 0.34mg	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	67.5% 270μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	7.78% 7mg	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	101% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	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	11% 110mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	74.4% 0.67mg	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	56.3% 4.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	130% 3mg	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	34.3% 240mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	14% 522g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, enriched flour versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 16 times more Vitamin A and 4.6 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 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 one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 1 kg of Pie, blueberry, prepared from recipe contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, enriched flour has 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 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 one kilogram.