Comparing Nutrients in 7 ounces Popovers, dry mix, unenriched VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, unenriched	11%	11%	78%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Popovers, dry mix, unenriched	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	25.4% 736kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	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	108% 141g	52% 67.5g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	37% 20.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, unenriched	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	12.4% 49.6μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	7.06% 6.35mg	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

	Popovers, dry mix, unenriched	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	20.3% 1.63mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	28.3% 198mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	120% 1798mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, unenriched VS Pie, apple, commercially prepared, unenriched flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Popovers, dry mix, unenriched vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Popovers, dry mix, unenriched have 4 times more Vitamin B5, 6.3 times more Vitamin B9 and 8 times more Vitamin B12 than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain more Vitamin A, 1.3 times more Vitamin B1, 6.1 times more Vitamin B2 and 32 times more Vitamin C than Popovers, dry mix, unenriched.
• Both Popovers, dry mix, unenriched and Pie, apple, commercially prepared, unenriched flour provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Popovers, dry mix, unenriched have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9 and Vitamin B12

Comparing minerals per 7 ounces for Popovers, dry mix, unenriched vs Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Popovers, dry mix, unenriched have 2.9 times more Calcium, 3.8 times more Copper, 3.6 times more Magnesium, 4.1 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Sodium and 5.5 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 1.5 times more Iron than Popovers, dry mix, unenriched.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popovers, dry mix, unenriched have 1.6 times more Energy, 2.1 times more Carbohydrate and 5.5 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 2.6 times more Fat, 3.9 times more Saturated Fat, 3.2 times more Omega 3 and 2.6 times more Omega 6 than Popovers, dry mix, unenriched.