Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe

Macros Ratio

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

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	16.2% 470kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	18% 5.78g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	43% 31g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	5.2% 0.067mg	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	13.4% 53.6μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1.54% 1.4mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	14.8% 0.13mg	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	11% 0.89mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	26% 0.6mg	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	6.8% 47.6mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Pie, blueberry, prepared from recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, apple, commercially prepared, enriched flour versus 7 oz of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 7 ounces of Pie, apple, commercially prepared, enriched flour have 16 times more Vitamin A and 4.6 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 7 oz of Pie, blueberry, prepared from recipe contain 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.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, enriched flour vs Pie, blueberry, prepared from recipe:

• 7 oz of Pie, blueberry, prepared from recipe contain 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Manganese and 7.4 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, apple, commercially prepared, enriched flour as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, apple, commercially prepared, enriched flour have 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• While 7 oz of Pie, blueberry, prepared from recipe contain 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.
• Both Pie, apple, commercially prepared, enriched flour and Pie, blueberry, prepared from recipe offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.