Comparing Nutrients in 7 ounces Pie, blueberry, commercially prepared VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Pie, blueberry, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	16% 460kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.33g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	56% 9.54g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	27% 19.6g	58.6% 42.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	4.58% 0.06mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	2.87% 2.58mg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	10.4% 0.093mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	19.3% 0.44mg	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	12% 85.3mg	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	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	38% 570mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, commercially prepared VS Pie, fried pies, fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, blueberry, commercially prepared versus 7 oz of Pie, fried pies, fruit 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, fried pies, fruit:

• 7 ounces of Pie, blueberry, commercially prepared have 8.8 times more Vitamin A, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9, 2.1 times more Vitamin C and 2.6 times more Vitamin K than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 14.1 times more Vitamin B1, 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 8 times more Vitamin B12 and 1.7 times more Vitamin E than Pie, blueberry, commercially prepared.
• 7 ounces of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12
• 7 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, blueberry, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, blueberry, commercially prepared vs Pie, fried pies, fruit:

• 7 oz of Pie, fried pies, fruit contain 2.8 times more Calcium, 4.1 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Zinc than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, fried pies, fruit contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Pie, blueberry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Pie, blueberry, commercially prepared as well as Pie, fried pies, fruit lack sufficient amounts of Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, fried pies, fruit contain 1.4 times more Energy, 1.6 times more Fat, 1.5 times more Saturated Fat, 2.4 times more Omega 3, 1.5 times more Omega 6, 2.2 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Pie, fried pies, fruit offer comparable quantities of Carbohydrate per seven ounces.