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

Weight per 500 calories

• Pie, blueberry, prepared from recipe: 204g
• Pie, cherry, commercially prepared: 192g

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, prepared from recipe or Pie, cherry, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.94g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	59% 76.5g	130g per day for Men 19-50 years
Sugars	NA	38% 27.5g	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	NA	4.05% 1.54g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.45% 4.1μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.06% 0.25mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	6.07% 0.079mg	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	11.7% 47μg	13% 52μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.8% 0.019μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	1.92% 1.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.74% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	1.43% 14.3mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	8.55% 0.077mg	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	31.4% 2.5mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	11.7% 0.27mg	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	8.75% 61.2mg	7.97% 55.8mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	25% 378mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.15% 0.35mg	11mg per day for Men 19-50 years
Water	2.82% 104g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, blueberry, prepared from recipe vs Pie, cherry, commercially prepared:

• Pie, blueberry, prepared from recipe has 7.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 6.3 times more Vitamin B3 than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 24.5 times more Vitamin A and 2.4 times more Vitamin B5 than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pie, blueberry, prepared from recipe vs Pie, cherry, commercially prepared:

• Pie, blueberry, prepared from recipe has 1.8 times more Copper, 2.7 times more Iron, 2.3 times more Manganese and 6.5 times more Selenium than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 1.3 times more Sodium than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Phosphorus per 500 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie, blueberry, prepared from recipe has 1.2 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Pie, cherry, commercially prepared.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.