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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	9.14% 265kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	5.25% 1.68g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	19.3% 3.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	2.85% 0.037mg	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% 2.7mg	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	6.93% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.75% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	0.7% 7mg	0.8% 8mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	8.04% 0.19mg	7.65% 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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	19% 287mg	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% 52.5g	3700g per day for Men 19-50 years

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

• Pie, apple, prepared from recipe has 14.8 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.1 times more Vitamin B3 than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 4 times more Vitamin A, 1.5 times more Vitamin B5 and 1.6 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B12 in 100 g.

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

• Pie, apple, prepared from recipe has 3.7 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.6 times more Potassium and 5.6 times more Selenium than Pie, blueberry, commercially prepared.
• While Pie, blueberry, commercially prepared contains 1.4 times more Sodium than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Copper, Manganese, Zinc and Water per 100 g.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie, apple, prepared from recipe has 1.3 times more Fat, 1.8 times more Saturated Fat and 1.3 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, apple, prepared from recipe and Pie, blueberry, commercially prepared have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 100 g.
• Both Pie, apple, prepared from recipe as well as Pie, blueberry, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.