Comparing Nutrients in 1 kilogram Pie, apple, commercially prepared, unenriched flour VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	81.7% 2370kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	30.7% 9.83g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	46% 7.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	546% 710g	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	NA	38g per day for Men 19-50 years
Protein	34% 19g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Popovers, dry mix, unenriched	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	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	32.3% 0.42mg	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	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	33.3% 0.8μg	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	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	11% 110mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	193% 1.74mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	322% 7.4mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	177% 2660mg	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	14% 522g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Popovers, dry mix, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, apple, commercially prepared, unenriched flour versus 1 kg of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, apple, commercially prepared, unenriched flour vs Popovers, dry mix, unenriched:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2 and 32 times more Vitamin C than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 4 times more Vitamin B5, 6.3 times more Vitamin B9 and 8 times more Vitamin B12 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Popovers, dry mix, unenriched provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9 and Vitamin B12
• 1 kilogram of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Pie, apple, commercially prepared, unenriched flour vs Popovers, dry mix, unenriched:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 1.5 times more Iron than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 2.9 times more Calcium, 3.8 times more Copper, 3.6 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Sodium and 5.5 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 2.6 times more Fat, 3.9 times more Saturated Fat, 3.2 times more Omega 3 and 2.6 times more Omega 6 than Popovers, dry mix, unenriched.
• While 1 kg of Popovers, dry mix, unenriched contains 1.6 times more Energy, 2.1 times more Carbohydrate and 5.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.