Comparing Nutrients in 100 calories Pie, coconut creme, commercially prepared VS Pie, fried pies, fruit

Weight per 100 calories

• Pie, coconut creme, commercially prepared: 33.6g
• Pie, fried pies, fruit: 31.6g

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

Which food has more nutrients per 100 calories - Pie, coconut creme, commercially prepared or Pie, fried pies, fruit?

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.74% 5.57g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.63% 12.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	9.34% 6.77g	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	1.15% 0.44g	2.17% 0.82g	38g per day for Men 19-50 years
Protein	1.26% 0.7g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	1% 9.06μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.067mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.76% 0.023mg	0.73% 0.009mg	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	0.59% 2.35μg	1.42% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.68% 0.04μg	1.05% 0.025μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.46% 0.41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.34% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.34% 0.05mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.78μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	0.97% 9.73mg	0.7% 6.96mg	1000mg per day for Men 19-50 years
Copper	2.54% 0.023mg	1.65% 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	3.36% 0.27mg	4.83% 0.39mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.7mg	0.75% 3.16mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	3.1% 0.071mg	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	4.07% 28.5mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	3.23% 1.78μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	4.56% 68.5mg	7.03% 105mg	1500mg per day for Men 19-50 years
Zinc	1.43% 0.16mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 5.7 times more Vitamin A, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B12 and 1.4 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2.7 times more Vitamin B1, 6.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 10.8 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, fried pies, fruit have similar amounts of Vitamin B2 per 100 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 1.5 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Selenium and 2.2 times more Zinc than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.4 times more Iron and 1.5 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie, coconut creme, commercially prepared has 3 times more Saturated Fat than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 7.1 times more Omega 3, 3.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, fried pies, fruit have similar amounts of Energy, Fat, Carbohydrate and Sugars per 100 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.