Comparing Nutrients in 500 calories Pie, blueberry, commercially prepared VS Pie, blueberry, prepared from recipe

Weight per 500 calories

• Pie, blueberry, commercially prepared: 216g
• Pie, blueberry, prepared from recipe: 204g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	18.6% 5.94g	32g per day for Men 19-50 years
Omega 3	32% 0.52g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	34.7% 5.9g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	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	5.67% 2.16g	NA	38g per day for Men 19-50 years
Protein	6.93% 3.88g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	5.06% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.13% 0.08mg	5.34% 0.069mg	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	11.7% 47μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.47% 5.8mg	1.6% 1.43mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	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	1.72% 17.2mg	1.43% 14.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	15% 0.14mg	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	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	26.6% 0.61mg	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	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.82% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Pie, blueberry, commercially prepared as well as Pie, blueberry, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.