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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	11.6% 336kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	13% 4.13g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	36.5% 47.5g	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	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	3.7% 0.048mg	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	8.15% 32.6μg	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	1.1% 0.99mg	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, blueberry, 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	10.6% 0.095mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	18.5% 0.43mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2% 74g	1.96% 72.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, apple, commercially prepared, enriched flour versus 5 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Pie, apple, commercially prepared, enriched flour have 16 times more Vitamin A and 4.6 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 5.5 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 5 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Manganese and 7.4 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe contain similar levels of Phosphorus and Sodium per five ounces.
• 5 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, apple, commercially prepared, enriched flour have 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• While 5 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.