Comparing Nutrients in 1 pound 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	36.3% 1052kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	46.8% 45.4g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	87.5% 15g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	119% 154g	130g per day for Men 19-50 years
Sugars	62% 45g	98% 71g	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	12% 4.54g	19% 7.26g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	22% 200μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	13.3% 0.17mg	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	30.6% 122μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.6% 12.2mg	16% 14.5mg	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	31.4% 4.7mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	13.2% 16μg	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	3.63% 36.3mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23% 0.21mg	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	17% 1.36mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	36% 0.83mg	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% 104mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	6.44% 238g	6.4% 237g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Pie, blueberry, commercially prepared vs Pie, apple, commercially prepared, enriched flour:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.