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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	16.8% 486kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	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	51% 66.5g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	11.4% 45.6μg	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	1.54% 1.4mg	7.06% 6.35mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	30.5% 2.44mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	8.5% 59.5mg	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	26.7% 14.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.75% 102g	2.8% 104g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Pie, blueberry, prepared from recipe have 5.5 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 16 times more Vitamin A and 4.6 times more Vitamin C than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Pie, blueberry, prepared from recipe as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Pie, blueberry, prepared from recipe have 1.5 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 7.4 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• Both Pie, blueberry, prepared from recipe and Pie, apple, commercially prepared, enriched flour contain similar levels of Sodium per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium
• Both Pie, blueberry, prepared from recipe 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, prepared from recipe have 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.4 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 1.3 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.