Comparing Nutrients in 300 calories Pie, fried pies, lemon VS Pie, apple, commercially prepared, unenriched flour

Weight per 300 calories

• Pie, fried pies, lemon: 95g
• Pie, apple, commercially prepared, unenriched flour: 127g

Pie, fried pies, lemon have 1.3 times more energy per 100g than Pie, apple, commercially prepared, unenriched flour. It has high energy density when compared to other foods. Pie, apple, commercially prepared, unenriched flour having above average energy density.

Discover which food has more nutrients per 300 calories - Pie, fried pies, lemon or Pie, apple, commercially prepared, unenriched flour?

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Pie, fried pies, lemon	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	9.73% 0.16g	1.6g per day for Men 19-50 years
Omega 6	27% 4.56g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	33% 43g	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	6.5% 2.47g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0.21% 1.9μg	4.08% 36.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	3.7% 0.048mg	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	4.27% 17μg	1.27% 5.06μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.16% 0.076μg	0.53% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.5% 4.05mg	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, fried pies, lemon	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.96% 0.045mg	6.47% 0.058mg	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	14.5% 1.16mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.26% 9.5mg	2.1% 8.86mg	420mg per day for Men 19-50 years
Manganese	9.25% 0.21mg	10% 0.23mg	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	5.83% 41mg	4.34% 30.4mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	2.4% 82.3mg	3400mg per day for Men 19-50 years
Selenium	4.14% 2.28μg	NA	55μg per day for Men 19-50 years
Sodium	23.7% 355mg	22.4% 337mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.84% 0.2mg	11mg per day for Men 19-50 years
Water	0.96% 35.7g	1.8% 66g	3700g per day for Men 19-50 years

Pie, Fried Pies, Lemon VS Pie, Apple, Commercially Prepared, Unenriched Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, fried pies, lemon or Pie, apple, commercially prepared, unenriched flour?

Lets compare vitamin content per 300 calories of Pie, fried pies, lemon vs Pie, apple, commercially prepared, unenriched flour:

• 300 kcal of Pie, apple, commercially prepared, unenriched flour contain 1.3 times more Vitamin B1 and 2 times more Vitamin B2 than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B3 per 300 calories.
• Both Pie, fried pies, lemon as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Pie, fried pies, lemon vs Pie, apple, commercially prepared, unenriched flour:

• 300 kcal of Pie, apple, commercially prepared, unenriched flour contain 1.3 times more Copper and 1.3 times more Iron than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Pie, apple, commercially prepared, unenriched flour contain similar levels of Manganese and Sodium per 300 calories.
• 300 calories of Pie, fried pies, lemon lack sufficient amounts of Copper
• Both Pie, fried pies, lemon as well as Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, fried pies, lemon have 3.5 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Pie, apple, commercially prepared, unenriched flour.
• While 300 kcal of Pie, apple, commercially prepared, unenriched flour contain 2.1 times more Saturated Fat than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber
• Both Pie, fried pies, lemon as well as Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Protein in 300 calories.