Comparing Nutrients in 5 ounces Pie, apple, commercially prepared, enriched flour VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	11.6% 336kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	13.5% 4.32g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	3.5% 0.045mg	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	9.57% 38.3μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	2.68% 2.4mg	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	14.4% 2.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	8.35% 0.075mg	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	7.97% 0.64mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	11.4% 0.26mg	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	4.86% 34mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2% 74g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie, apple, commercially prepared, enriched flour vs Pie, apple, prepared from recipe:

• Pie, apple, commercially prepared, enriched flour has 2.9 times more Vitamin A, 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 5.3 times more Vitamin B1, 4 times more Vitamin B2 and 4.7 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, apple, prepared from recipe have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pie, apple, commercially prepared, enriched flour vs Pie, apple, prepared from recipe:

• Pie, apple, commercially prepared, enriched flour has 1.6 times more Calcium than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 2.5 times more Iron and 7.8 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, apple, prepared from recipe have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie, apple, commercially prepared, enriched flour has 1.2 times more Saturated Fat than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, apple, prepared from recipe have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, apple, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.