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

Weight per 100 calories

• Pie, cherry, prepared from recipe: 37g
• Pie, coconut creme, commercially prepared: 33.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.5g	5.74% 5.57g	97g per day for Men 19-50 years
Saturated Fat	3.45% 1.1g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	4.68% 0.075g	1.57% 0.025g	1.6g per day for Men 19-50 years
Omega 6	6.63% 1.13g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	9.63% 12.5g	130g per day for Men 19-50 years
Sugars	NA	8.57% 6.2g	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	1.15% 0.44g	38g per day for Men 19-50 years
Protein	1.85% 1.04g	1.26% 0.7g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	1% 9.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.57% 0.055mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.97% 0.013mg	1.76% 0.023mg	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	2.5% 10μg	0.59% 2.35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.68% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.41% 0.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.34% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.34% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	0.37% 3.7mg	0.97% 9.73mg	1000mg per day for Men 19-50 years
Copper	3.17% 0.029mg	2.54% 0.023mg	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	8.56% 0.69mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	0.79% 3.33mg	1.6% 6.7mg	420mg per day for Men 19-50 years
Manganese	3.22% 0.074mg	6.4% 0.15mg	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	1.6% 11mg	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	0.84% 28.5mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	3.23% 1.78μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.7mg	4.56% 68.5mg	1500mg per day for Men 19-50 years
Zinc	0.67% 0.074mg	1.43% 0.16mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.39% 14.5g	3700g per day for Men 19-50 years

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

• Pie, cherry, prepared from recipe has 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7 times more Vitamin B3 and 4.3 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Vitamin A per 100 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in 100 kcal.

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

• Pie, cherry, prepared from recipe has 1.2 times more Copper, 2.6 times more Iron and 1.6 times more Selenium than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 2 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus and 2.1 times more Zinc than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Sodium per 100 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie, cherry, prepared from recipe has 3 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Protein than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 2.1 times more Saturated Fat than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.