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

Macros Ratio

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

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	12% 347kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	36.5% 47.5g	37% 48g	130g per day for Men 19-50 years
Sugars	NA	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	6.83% 3.83g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	8.15% 32.6μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	21.8% 1.74mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	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	6.07% 42.5mg	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	19% 10.5μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 262mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	1.96% 72.6g	2% 74g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Pie, blueberry, prepared from recipe 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, prepared from recipe vs Pie, apple, commercially prepared, enriched flour:

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

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

• 5 ounces of Pie, blueberry, prepared from recipe have 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 7.4 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, blueberry, prepared from recipe and Pie, apple, commercially prepared, enriched flour contain similar levels of Sodium per five ounces.
• 5 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, blueberry, prepared from recipe 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, prepared from recipe have 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.
• While 5 oz of Pie, apple, commercially prepared, enriched flour contain 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.