Comparing Nutrients in 1 kilogram Pie, apple, prepared from recipe VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	91% 2650kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 371g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	216% 157g	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	42% 16g	38g per day for Men 19-50 years
Protein	43% 24g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	29.2% 0.38mg	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	60% 240μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	35.6% 32mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	7% 70mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	51% 0.46mg	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	140% 11mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	79% 1.82mg	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	40% 280mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	12.8% 473g	14% 522g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pie, apple, prepared from recipe has 5.3 times more Vitamin B1, 4 times more Vitamin B2 and 4.7 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 2.9 times more Vitamin A, 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Pie, apple, prepared from recipe as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie, apple, prepared from recipe has 2.5 times more Iron, 1.2 times more Potassium and 7.8 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper, Manganese, Phosphorus and Sodium per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Potassium and Selenium
• Both Pie, apple, prepared from recipe as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, prepared from recipe has 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one kilogram.