Comparing Nutrients in 300 calories Pie, blueberry, commercially prepared VS Pie, blueberry, prepared from recipe

Weight per 300 calories

• Pie, blueberry, commercially prepared: 129g
• Pie, blueberry, prepared from recipe: 122g

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

Which food has more nutrients per 300 calories - Pie, blueberry, commercially prepared or Pie, blueberry, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.17g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	25% 4.24g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	31.6% 41g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	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	3.4% 1.3g	NA	38g per day for Men 19-50 years
Protein	4.16% 2.33g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	6.32% 57μg	0.27% 2.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.42% 0.39mg	9.14% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	3.04% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	3.2% 0.042mg	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	8.73% 35μg	7.04% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.54% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.88% 3.5mg	0.95% 0.86mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.97% 1.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.86% 8.57mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	9.1% 0.082mg	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	4.85% 0.39mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	1.54% 6.47mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	16% 0.37mg	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	4.25% 29.7mg	5.25% 36.7mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.7mg	1.8% 61.2mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	16.5% 9.06μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	2.23% 0.24mg	11mg per day for Men 19-50 years
Water	1.83% 68g	1.7% 62.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, blueberry, commercially prepared vs Pie, blueberry, prepared from recipe:

• Pie, blueberry, commercially prepared has 23.2 times more Vitamin A, 1.2 times more Vitamin B9 and 4.1 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While Pie, blueberry, prepared from recipe contains 14.5 times more Vitamin B1, 4.2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, blueberry, prepared from recipe have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie, blueberry, commercially prepared vs Pie, blueberry, prepared from recipe:

• Pie, blueberry, commercially prepared has 1.6 times more Sodium than Pie, blueberry, prepared from recipe.
• While Pie, blueberry, prepared from recipe contains 1.4 times more Copper, 3.9 times more Iron, 1.6 times more Manganese and 5 times more Selenium than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, blueberry, prepared from recipe have similar amounts of Phosphorus per 300 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, blueberry, commercially prepared has 1.3 times more Omega 3 than Pie, blueberry, prepared from recipe.
• While Pie, blueberry, prepared from recipe contains 1.6 times more Saturated Fat and 1.4 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, blueberry, prepared from recipe have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.