Comparing Nutrients in 5 ounces Pie, apple, commercially prepared, unenriched flour VS Popovers, dry mix, unenriched

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Popovers, dry mix, unenriched	11%	11%	78%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Energy	11.6% 336kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	9.22% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	4.58% 0.06mg	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	1.4% 5.67μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	0.16% 0.14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Popovers, dry mix, unenriched	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	27.4% 0.25mg	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	21.4% 1.7mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	45.7% 1.05mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	25% 377mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	2% 74g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Popovers, dry mix, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, apple, commercially prepared, unenriched flour versus 5 oz of Popovers, dry mix, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, apple, commercially prepared, unenriched flour vs Popovers, dry mix, unenriched:

• 5 ounces of Pie, apple, commercially prepared, unenriched flour have more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2 and 32 times more Vitamin C than Popovers, dry mix, unenriched.
• While 5 oz of Popovers, dry mix, unenriched contain 4 times more Vitamin B5, 6.3 times more Vitamin B9 and 8 times more Vitamin B12 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Popovers, dry mix, unenriched provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9 and Vitamin B12
• 5 ounces of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Pie, apple, commercially prepared, unenriched flour vs Popovers, dry mix, unenriched:

• 5 ounces of Pie, apple, commercially prepared, unenriched flour have 1.5 times more Iron than Popovers, dry mix, unenriched.
• While 5 oz of Popovers, dry mix, unenriched contain 2.9 times more Calcium, 3.8 times more Copper, 3.6 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Sodium and 5.5 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 5 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, apple, commercially prepared, unenriched flour have 2.6 times more Fat, 3.9 times more Saturated Fat, 3.2 times more Omega 3 and 2.6 times more Omega 6 than Popovers, dry mix, unenriched.
• While 5 oz of Popovers, dry mix, unenriched contain 1.6 times more Energy, 2.1 times more Carbohydrate and 5.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.