Comparing Nutrients in 300 calories Pie, apple, commercially prepared, unenriched flour VS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Weight per 300 calories

• Pie, apple, commercially prepared, unenriched flour: 127g
• English muffins, plain, unenriched, without calcium propionate (includes sourdough): 128g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Pie, apple, commercially prepared, unenriched flour or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	9.73% 0.16g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	45% 58.7g	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	5.33% 2.03g	9.07% 3.45g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	17.6% 9.83g	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	4.08% 36.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	4.22% 0.055mg	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	1.27% 5.06μg	12% 47.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.53% 0.013μg	2.13% 0.051μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.05mg	0.14% 0.13mg	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	1.4% 14mg	6.64% 66.4mg	1000mg per day for Men 19-50 years
Copper	6.47% 0.058mg	18.3% 0.16mg	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	19% 1.53mg	14.2% 1.14mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.86mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	20% 0.46mg	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	4.34% 30.4mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	2.4% 82.3mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	22.4% 337mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	8.12% 0.89mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.45% 53.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 31.7 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, 3.8 times more Vitamin B5 and 9.3 times more Vitamin B9 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 300 kcal.
• Both Pie, apple, commercially prepared, unenriched flour as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie, apple, commercially prepared, unenriched flour vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

• Pie, apple, commercially prepared, unenriched flour has 1.3 times more Iron than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
• While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 4.8 times more Calcium, 2.8 times more Copper, 3 times more Magnesium, 2 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 1.8 times more Sodium and 4.4 times more Zinc than Pie, apple, commercially prepared, unenriched flour.

Comparison of macro-nutrients per 300 calories:

• Pie, apple, commercially prepared, unenriched flour has 6.1 times more Fat, 14.5 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 300 kcal.
• 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 300 kcal.