Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, unenriched flour VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	16.2% 470kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	59.7% 58g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	27% 8.65g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	119% 20.3g	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	67.3% 87.5g	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	8.36% 3.18g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	11% 0.14mg	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	2% 7.94μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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

	Pie, apple, commercially prepared, unenriched flour	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	15% 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	30% 2.4mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	47% 1.1mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	35% 528mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, unenriched flour VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, apple, commercially prepared, unenriched flour versus 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, apple, commercially prepared, unenriched flour vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have more Vitamin A, 2.7 times more Vitamin B1, 15.8 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, unenriched flour vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 3.2 times more Iron than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.5 times more Copper, 2.3 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Sodium and 1.9 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Pie, apple, commercially prepared, unenriched flour as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, apple, commercially prepared, unenriched flour have 1.8 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.9 times more Energy, 2.7 times more Fat, 6.2 times more Omega 3, 4.9 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Pie crust, standard-type, frozen, ready-to-bake, unenriched offer comparable quantities of Saturated Fat per seven ounces.