Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, unenriched flour VS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
English muffins, plain, unenriched, without calcium propionate (includes sourdough)	13%	7%	80%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	81.7% 2370kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	48% 8.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	354% 460g	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	42% 16g	71% 27g	38g per day for Men 19-50 years
Protein	34% 19g	138% 77g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	89.2% 4.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	33% 0.43mg	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	10% 40μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	1.1% 1mg	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, commercially prepared, unenriched flour	English muffins, plain, unenriched, without calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	11% 110mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	143% 1.3mg	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	151% 12mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	155% 3.57mg	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	190% 1330mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	177% 2660mg	309% 4640mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	14% 522g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, unenriched flour vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• Pie, apple, commercially prepared, unenriched flour has more Vitamin A and 32 times more Vitamin C than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 9.3 times more Vitamin B9 and 4 times more Vitamin B12 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and English muffins, plain, unenriched, without calcium propionate (includes sourdough) have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, unenriched flour vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• Pie, apple, commercially prepared, unenriched flour has 1.4 times more Iron and 1.2 times more Water than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 4.7 times more Calcium, 2.8 times more Copper, 3 times more Magnesium, 2 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 1.7 times more Sodium and 4.4 times more Zinc than Pie, apple, commercially prepared, unenriched flour.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, commercially prepared, unenriched flour has 6.1 times more Fat, 14.7 times more Saturated Fat, 1.6 times more Omega 3 and 2.5 times more Omega 6 than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 1.4 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and English muffins, plain, unenriched, without calcium propionate (includes sourdough) have similar amounts of Energy per 1 kg.
• Both Pie, apple, commercially prepared, unenriched flour as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.