Comparing Nutrients in 5 ounces Pie, fried pies, fruit VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	15.4% 448kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	31.4% 5.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	57% 74g	130g per day for Men 19-50 years
Sugars	42% 30.3g	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	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.25g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	6.98% 0.091mg	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	6.38% 25.5μg	37% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0% 0mg	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	16.3% 2.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	3.1% 31mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	12% 0.11mg	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	21.6% 1.73mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.4% 0.45mg	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	8.7% 61mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	71% 1067mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Pie crust, standard-type, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, fried pies, fruit versus 5 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 5 ounces of Pie, fried pies, fruit have more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.8 times more Vitamin B9 than Pie, fried pies, fruit.
• 5 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 5 oz of Pie crust, standard-type, dry mix contain 2.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, fried pies, fruit have 2.9 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 1.6 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat and 2.3 times more Protein than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie crust, standard-type, dry mix offer comparable quantities of Carbohydrate per five ounces.