Comparing Nutrients in 100 calories Pie, blueberry, prepared from recipe VS Pie, cherry, commercially prepared

Weight per 100 calories

• Pie, blueberry, prepared from recipe: 40.8g
• Pie, cherry, commercially prepared: 38.5g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 100 calories - Pie, blueberry, prepared from recipe or Pie, cherry, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	6.94% 1.2g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	NA	0.81% 0.31g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0.091% 0.82μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	0.74% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	0.86% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	0.48% 0.077mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.051mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	1.2% 0.016mg	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	2.35% 9.4μg	2.6% 10.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.16% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	0.38% 0.35mg	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	1.95% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	0.29% 2.86mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	3.04% 0.027mg	1.7% 0.015mg	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	6.28% 0.5mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	0.78% 3.27mg	0.73% 3.08mg	420mg per day for Men 19-50 years
Manganese	5.32% 0.12mg	2.34% 0.054mg	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	1.75% 12.2mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	0.6% 20.4mg	0.92% 31mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3.02μg	0.84% 0.46μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.5mg	6.3% 95mg	1500mg per day for Men 19-50 years
Zinc	0.74% 0.082mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.48% 17.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie, blueberry, prepared from recipe vs Pie, cherry, commercially prepared:

• Pie, blueberry, prepared from recipe has 7.1 times more Vitamin B1, 4.8 times more Vitamin B2 and 6.3 times more Vitamin B3 than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 24.5 times more Vitamin A and 2.4 times more Vitamin B5 than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Pie, blueberry, prepared from recipe vs Pie, cherry, commercially prepared:

• Pie, blueberry, prepared from recipe has 1.8 times more Copper, 2.7 times more Iron, 2.3 times more Manganese and 6.5 times more Selenium than Pie, cherry, commercially prepared.
• While Pie, cherry, commercially prepared contains 1.3 times more Sodium than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Phosphorus per 100 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie, blueberry, prepared from recipe has 1.2 times more Saturated Fat, 1.4 times more Omega 3, 1.6 times more Omega 6 and 1.4 times more Protein than Pie, cherry, commercially prepared.
• Both Pie, blueberry, prepared from recipe and Pie, cherry, commercially prepared have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Pie, blueberry, prepared from recipe as well as Pie, cherry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.