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

Macros Ratio

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

Macro Nutrients

	Popovers, dry mix, unenriched	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	18% 526kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	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	77.4% 101g	37% 48g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

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

	Popovers, dry mix, unenriched	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	14.5% 1.16mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	20.2% 142mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	85.6% 1284mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2% 74g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Popovers, dry mix, unenriched have 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.
• While 5 oz of Pie, apple, commercially prepared, unenriched flour contain 1.5 times more Iron than Popovers, dry mix, unenriched.
• 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 Popovers, dry mix, unenriched have 1.6 times more Energy, 2.1 times more Carbohydrate and 5.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 5 oz of Pie, apple, commercially prepared, unenriched flour contain 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.