Comparing Nutrients in 500 calories Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Pie, Dutch Apple, Commercially Prepared

Weight per 500 calories

• Pie crust, deep dish, frozen, unbaked, made with enriched flour: 107g
• Pie, Dutch Apple, Commercially Prepared: 172g

Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.6 times more energy per 100g than Pie, Dutch Apple, Commercially Prepared. It has very high energy density when compared to other foods. Pie, Dutch Apple, Commercially Prepared having high energy density.

Which food has more nutrients per 500 calories - Pie crust, deep dish, frozen, unbaked, made with enriched flour or Pie, Dutch Apple, Commercially Prepared?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.7% 30.7g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	7.68% 0.12g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	52.4% 38g	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	11% 7.88g	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	% 8.43g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	3.94% 1.5g	7.26% 2.76g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	NA	3.45% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.2% 0.24mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.86% 0.05mg	5.17% 0.067mg	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	20.6% 82.3μg	9.05% 36.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	11% 9.83mg	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	8.83% 1.32mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	23.6% 28.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.38% 0.084mg	28.4% 0.26mg	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	30% 2.4mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	17.5% 0.4mg	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	10.4% 72.6mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	2.86% 97mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	8.74% 4.8μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	0.51% 19g	1.9% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Pie, Dutch Apple, Commercially Prepared:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.8 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Pie, Dutch Apple, Commercially Prepared have similar amounts of Vitamin E per 500 kcal.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Pie, Dutch Apple, Commercially Prepared:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.5 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Selenium than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 3 times more Copper than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Pie, Dutch Apple, Commercially Prepared have similar amounts of Sodium per 500 kcal.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.5 times more Fat, 2.2 times more Saturated Fat and 1.6 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.8 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Pie, Dutch Apple, Commercially Prepared have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Glucose and Sucrose in 500 kcal.