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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, commercially prepared versus 7 oz of Pie, apple, prepared from recipe 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, prepared from recipe:

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

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

• 7 ounces of Pie, blueberry, commercially prepared have 1.4 times more Sodium than Pie, apple, prepared from recipe.
• While 7 oz of Pie, apple, prepared from recipe contain 3.7 times more Iron, 1.6 times more Potassium and 5.6 times more Selenium than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, prepared from recipe contain similar levels of Copper, Manganese and Phosphorus per seven ounces.
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Potassium
• Both Pie, blueberry, commercially prepared as well as Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, apple, prepared from recipe contain 1.8 times more Saturated Fat and 1.3 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, apple, prepared from recipe offer comparable quantities of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per seven ounces.