Comparing Nutrients in 500 calories Pie, apple, commercially prepared, unenriched flour VS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Weight per 500 calories

• Pie, apple, commercially prepared, unenriched flour: 211g
• English muffins, plain, unenriched, without calcium propionate (includes sourdough): 213g

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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	9.97% 0.16g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	10% 1.73g	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	75.3% 98g	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	8.9% 3.38g	15% 5.74g	38g per day for Men 19-50 years
Protein	7.16% 4g	29.3% 16.4g	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	6.8% 61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	25.2% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	7.04% 0.091mg	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	2.1% 8.44μg	19.7% 78.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	3.55% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0.24% 0.21mg	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	2.32% 23.2mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	30.5% 0.27mg	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	32% 2.55mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	10.6% 44.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	33% 0.76mg	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	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	66% 987mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.