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

Weight per 500 calories

• Pie, blueberry, commercially prepared: 216g
• Pie, apple, commercially prepared, enriched flour: 211g

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

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	25% 8g	32g per day for Men 19-50 years
Omega 3	32% 0.52g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.2g	55% 71.7g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	45.5% 33g	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	5.67% 2.16g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	6.93% 3.88g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.13% 0.08mg	6.17% 0.08mg	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	14.5% 58μg	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.47% 5.8mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.24mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	10.8% 0.097mg	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	8.1% 0.65mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	16.7% 0.38mg	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	7.1% 49.6mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.98% 110g	3700g per day for Men 19-50 years

Pie, Blueberry, Commercially Prepared VS Pie, Apple, Commercially Prepared, Enriched Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Pie, apple, commercially prepared, enriched flour?

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

• 500 calories of Pie, blueberry, commercially prepared have 1.4 times more Vitamin A and 3.1 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 1.4 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A and Vitamin K
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Pie, blueberry, commercially prepared have 1.5 times more Sodium than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 1.5 times more Iron than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Pie, blueberry, commercially prepared lack sufficient amounts of Iron
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, blueberry, commercially prepared have 2 times more Omega 3 and 1.6 times more Omega 6 than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 2.2 times more Saturated Fat and 1.5 times more Sugars than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein in 500 calories.