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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	80% 2320kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	52.5% 16.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	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	268% 349g	262% 340g	130g per day for Men 19-50 years
Sugars	136% 99g	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	26.3% 10g	42% 16g	38g per day for Men 19-50 years
Protein	32% 18g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	49% 440μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	67.5% 270μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69.3% 10.4mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.5% 105μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	8% 80mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	37.5% 3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	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	33% 230mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	191% 2870mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	14% 525g	14% 522g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pie, blueberry, commercially prepared 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, blueberry, commercially prepared vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Pie, blueberry, commercially prepared has 1.4 times more Vitamin A and 3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 2.8 times more Vitamin B1 and 1.5 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pie, blueberry, commercially prepared has 1.4 times more Selenium and 1.4 times more Sodium than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 1.5 times more Iron than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, blueberry, commercially prepared has 1.9 times more Omega 3 and 1.6 times more Omega 6 than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 2.3 times more Saturated Fat, 1.6 times more Sugars and 1.6 times more Fiber than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.