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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.38g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	37% 48g	130g per day for Men 19-50 years
Sugars	19.3% 14g	30.6% 22g	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	3.73% 1.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	6.93% 62.4μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.86% 0.19mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	4.14% 0.054mg	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	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	5.04% 4.54mg	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	9.83% 1.47mg	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.4% 15μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	7.24% 0.065mg	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	5.3% 0.43mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	11.2% 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	4.66% 32.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	2.1% 71mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	27% 407mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2% 74.4g	2% 74g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pie, blueberry, commercially prepared have 1.4 times more Vitamin A and 3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 2.8 times more Vitamin B1 and 1.5 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pie, blueberry, commercially prepared have 1.4 times more Selenium and 1.4 times more Sodium than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 1.5 times more Iron than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper, Manganese and Phosphorus per five ounces.
• 5 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, blueberry, commercially prepared have 1.9 times more Omega 3 and 1.6 times more Omega 6 than Pie, apple, commercially prepared, enriched flour.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 2.3 times more Saturated Fat, 1.6 times more Sugars and 1.6 times more Fiber than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.