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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	18% 526kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	19% 6.05g	10.4% 3.33g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	36.6% 6.2g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	27% 19.6g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.65% 0.073mg	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	12% 47.6μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	5.95% 5.36mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	10% 0.091mg	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	27.8% 2.22mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	15% 0.35mg	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	7.94% 55.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.8% 104g	3700g per day for Men 19-50 years

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

• Pie, apple, prepared from recipe has 14.8 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.1 times more Vitamin B3 than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 4 times more Vitamin A, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 in 7 oz.

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

• Pie, apple, prepared from recipe has 3.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Selenium than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 1.4 times more Sodium than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Copper, Manganese, Zinc and Water per 7 oz.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, apple, prepared from recipe has 1.3 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 7 oz.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.