Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS Pie, apple, prepared from recipe

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• Pie, apple, prepared from recipe: 189g

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

Which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Pie, apple, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	54% 70g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	8.9% 3.38g	NA	38g per day for Men 19-50 years
Protein	7.16% 4g	8.1% 4.53g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	2.3% 20.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	4.64% 0.06mg	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	14.2% 57μg	11.3% 45.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	3.56% 3.2mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	11% 0.1mg	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	12% 0.95mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	3.14% 13.2mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	15% 0.35mg	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	7.23% 50.6mg	7.55% 53mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	26.8% 14.7μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	26.5% 398mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.26% 0.36mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.4% 89.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs Pie, apple, prepared from recipe:

• Pie, apple, commercially prepared, enriched flour has 3.3 times more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 4.7 times more Vitamin B1, 3.5 times more Vitamin B2 and 4.2 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, enriched flour vs Pie, apple, prepared from recipe:

• Pie, apple, prepared from recipe contains 2.2 times more Iron and 7 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, apple, prepared from recipe have similar amounts of Copper, Manganese, Phosphorus and Sodium per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, apple, prepared from recipe have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie, apple, commercially prepared, enriched flour has 1.4 times more Saturated Fat than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 1.5 times more Omega 3 and 1.4 times more Omega 6 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, apple, prepared from recipe have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, apple, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.