Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Pie, Dutch Apple, Commercially Prepared

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Pie, Dutch Apple, Commercially Prepared: 172g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.4 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 - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Pie, Dutch Apple, Commercially Prepared?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	68.4% 89g	59% 76.8g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	3.2% 1.22g	7.26% 2.76g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	3.45% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	9.05% 36.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	7.33% 1.1mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	23.6% 28.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	1.9% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie, Dutch Apple, Commercially Prepared:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 18.4 times more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 8.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains more Vitamin C, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Pie, Dutch Apple, Commercially Prepared:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 3.1 times more Iron, 1.9 times more Phosphorus, 1.6 times more Selenium and 1.3 times more Sodium than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 3.1 times more Copper than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie, Dutch Apple, Commercially Prepared have similar amounts of Manganese per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) 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:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.5 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.5 times more Fat, 2.3 times more Omega 3, 2.3 times more Omega 6 and 2.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Pie, Dutch Apple, Commercially Prepared have similar amounts of Energy, Saturated Fat, Carbohydrate and Sugars per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Glucose and Sucrose in 500 kcal.