Comparing Nutrients in 1 pound 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	37% 1075kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	161% 209g	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	19% 7.26g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	62.4% 35g	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	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	15% 0.2mg	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	4.54% 18μg	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0.5% 0.45mg	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	5% 50mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	65% 0.59mg	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	68.6% 5.5mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	70.4% 1.6mg	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	15.6% 109mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	6.4% 237g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• 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 lb.