Comparing Nutrients in 100 grams Pie, apple, prepared from recipe VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	9.14% 265kcal	8.17% 237kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	3.56% 32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	2.38% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	2.92% 0.038mg	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	6% 24μg	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	3.56% 3.2mg	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	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	5.1% 0.046mg	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	14% 1.12mg	5.63% 0.45mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	8.04% 0.19mg	7.9% 0.18mg	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	4% 28mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	13.4% 201mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.4% 52.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie, apple, prepared from recipe vs Pie, apple, commercially prepared, enriched flour:

• Pie, apple, prepared from recipe has 5.3 times more Vitamin B1, 4 times more Vitamin B2 and 4.7 times more Vitamin B3 than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 2.9 times more Vitamin A, 1.3 times more Vitamin B5 and 1.9 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Pie, apple, prepared from recipe as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Pie, apple, prepared from recipe vs Pie, apple, commercially prepared, enriched flour:

• Pie, apple, prepared from recipe has 2.5 times more Iron, 1.2 times more Potassium and 7.8 times more Selenium than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 1.6 times more Calcium than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie, apple, prepared from recipe has 1.7 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, prepared from recipe and Pie, apple, commercially prepared, enriched flour have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 100 g.
• Both Pie, apple, prepared from recipe as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.