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

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	16.8% 486kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	18% 5.78g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	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	51% 66.5g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	9.57% 5.36g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	11.4% 45.6μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.54% 1.4mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	30.5% 2.44mg	27.8% 2.22mg	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	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	8.5% 59.5mg	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	26.7% 14.7μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	2.75% 102g	2.54% 94g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Pie, blueberry, prepared from recipe have 1.2 times more Vitamin B2 and 1.3 times more Vitamin B5 than Pie, apple, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, apple, prepared from recipe provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Pie, blueberry, prepared from recipe as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Pie, blueberry, prepared from recipe have 1.3 times more Copper and 1.6 times more Manganese than Pie, apple, prepared from recipe.
• While 7 oz of Pie, apple, prepared from recipe contain 1.6 times more Potassium than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, apple, prepared from recipe contain similar levels of Iron, Phosphorus, Selenium and Sodium per seven ounces.
• 7 ounces of Pie, blueberry, prepared from recipe lack sufficient amounts of Potassium
• Both Pie, blueberry, prepared from recipe 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:

• Both Pie, blueberry, prepared from recipe and Pie, apple, prepared from recipe have similar amounts of macro-nutrients per 7 oz
• Both Pie, blueberry, prepared from recipe and Pie, apple, prepared from recipe offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per seven ounces.