Comparing Nutrients in 500 calories Pie, fried pies, fruit VS Pie, mince, prepared from recipe

Weight per 500 calories

• Pie, fried pies, fruit: 158g
• Pie, mince, prepared from recipe: 173g

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

Which food has more nutrients per 500 calories - Pie, fried pies, fruit or Pie, mince, prepared from recipe?

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Pie, fried pies, fruit	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	19.5% 0.31g	1.6g per day for Men 19-50 years
Omega 6	44.8% 7.6g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	64% 83g	130g per day for Men 19-50 years
Sugars	46.7% 34g	67.6% 49g	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	11% 4.1g	12% 4.5g	38g per day for Men 19-50 years
Protein	8.48% 4.75g	8.03% 4.5g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0.19% 1.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.6% 0.22mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	8.65% 0.11mg	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	7.12% 28.5μg	9.95% 39.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.27% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.3% 2.06mg	11.3% 10.2mg	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	18% 2.72mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.4% 6.5μg	7.8% 9.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	8.26% 0.074mg	21.7% 0.2mg	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	24% 1.93mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	3.77% 16mg	5.77% 24.2mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	19.8% 0.46mg	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	9.7% 68mg	10.4% 72.7mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	20.8% 11.4μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	1.75% 64.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, fried pies, fruit vs Pie, mince, prepared from recipe:

• Pie, fried pies, fruit have more Vitamin B12 and 10.5 times more Vitamin E than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.4 times more Vitamin B6, 1.4 times more Vitamin B9, 5 times more Vitamin C and 1.4 times more Vitamin K than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie, mince, prepared from recipe have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Pie, fried pies, fruit as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie, fried pies, fruit vs Pie, mince, prepared from recipe:

• Pie, mince, prepared from recipe contains 2.6 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 3.4 times more Potassium and 3 times more Selenium than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie, mince, prepared from recipe have similar amounts of Phosphorus and Sodium per 500 kcal.
• Both Pie, fried pies, fruit as well as Pie, mince, prepared from recipe have insufficient amounts of Calcium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie, fried pies, fruit have 1.4 times more Fat, 2.9 times more Omega 3 and 1.7 times more Omega 6 than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 1.4 times more Sugars than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie, mince, prepared from recipe have similar amounts of Energy, Saturated Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Pie, fried pies, fruit as well as Pie, mince, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.