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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	16% 460kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	52% 67.5g	130g per day for Men 19-50 years
Sugars	27% 19.6g	43% 31g	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	5.22% 2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	5.8% 0.075mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	7.44% 0.6mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	15.7% 0.36mg	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	6.52% 45.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.8% 104g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pie, blueberry, commercially prepared have 1.4 times more Vitamin A and 3 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 2.8 times more Vitamin B1 and 1.5 times more Vitamin E than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pie, blueberry, commercially prepared have 1.4 times more Selenium and 1.4 times more Sodium than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 1.5 times more Iron than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper, Manganese and Phosphorus per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, blueberry, commercially prepared as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, blueberry, commercially prepared have 1.9 times more Omega 3 and 1.6 times more Omega 6 than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 2.3 times more Saturated Fat, 1.6 times more Sugars and 1.6 times more Fiber than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.