Comparing Nutrients in 100 grams Pie, fried pies, fruit VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	11% 316kcal	18% 518kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	7.68% 2.46g	25% 7.97g	32g per day for Men 19-50 years
Omega 3	35.5% 0.57g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.8% 42.6g	40% 52g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	5.36% 3g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	4.92% 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	4.5% 18μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	8.33% 0.075mg	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	15.3% 1.22mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	13.7% 0.32mg	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	6.14% 43mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	1.9% 65mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	22% 333mg	50.2% 753mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.21% 7.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Pie crust, standard-type, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Pie, fried pies, fruit versus 100 g of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 100 grams of Pie, fried pies, fruit have more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 100 g of Pie crust, standard-type, dry mix contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.8 times more Vitamin B9 than Pie, fried pies, fruit.
• 100 grams of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Pie, fried pies, fruit vs Pie crust, standard-type, dry mix:

• 100 g of Pie crust, standard-type, dry mix contain 2.8 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie, fried pies, fruit have 2.9 times more Omega 3 and 1.3 times more Omega 6 than Pie crust, standard-type, dry mix.
• While 100 g of Pie crust, standard-type, dry mix contain 1.6 times more Energy, 2 times more Fat, 3.2 times more Saturated Fat and 2.3 times more Protein than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie crust, standard-type, dry mix offer comparable quantities of Carbohydrate per 100 grams.