Comparing Nutrients in 1 kilogram Pie crust, standard-type, dry mix, prepared, baked VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	173% 5010kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	313% 304g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	241% 77g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	121% 1.93g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	388% 504g	328% 426g	130g per day for Men 19-50 years
Sugars	NA	295% 214g	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	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	120% 67g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.03mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	23% 0.3mg	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	175% 700μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	60% 600mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	52.2% 0.47mg	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	269% 21.5mg	153% 12mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	97% 2.24mg	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	120% 840mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	402% 221μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	486% 7290mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.86% 106g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix, prepared, baked VS Pie, fried pies, fruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, standard-type, dry mix, prepared, baked versus 1 kg of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked vs Pie, fried pies, fruit:

• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked has 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains more Vitamin B12 than Pie crust, standard-type, dry mix, prepared, baked.
• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin B12
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, standard-type, dry mix, prepared, baked vs Pie, fried pies, fruit:

• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked has 2.7 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 9.2 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Pie, fried pies, fruit.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Pie, fried pies, fruit lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked has 1.6 times more Energy, 1.9 times more Fat, 3.1 times more Saturated Fat and 2.2 times more Protein than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 2.9 times more Omega 3, 1.3 times more Omega 6 and 1.4 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Pie, fried pies, fruit offer comparable quantities of Carbohydrate per one kilogram.