Comparing Nutrients in 14 ounces Pie, coconut creme, commercially prepared VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	40.8% 1183kcal	71% 2056kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	128% 125g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	159% 207g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	15% 8.33g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	19.5% 0.25mg	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	6.95% 27.8μg	103% 413μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.97% 24IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	11.5% 115mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	33% 0.3mg	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	39.7% 3.18mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	54.4% 1.25mg	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	48% 337mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, coconut creme, commercially prepared versus 14 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie, coconut creme, commercially prepared vs Pie crust, standard-type, dry mix:

• 14 ounces of Pie, coconut creme, commercially prepared have more Vitamin A and more Vitamin B12 than Pie crust, standard-type, dry mix.
• While 14 oz of Pie crust, standard-type, dry mix contain 7.8 times more Vitamin B1, 2.7 times more Vitamin B2, 13.6 times more Vitamin B3 and 14.9 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• 14 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, dry mix:

• 14 ounces of Pie, coconut creme, commercially prepared have 1.3 times more Magnesium and 1.4 times more Manganese than Pie crust, standard-type, dry mix.
• While 14 oz of Pie crust, standard-type, dry mix contain 2.1 times more Calcium, 2.8 times more Iron, 4.3 times more Selenium and 3.7 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix contain similar levels of Copper, Phosphorus and Zinc per 14 ounces.
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, dry mix lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, dry mix contain 1.7 times more Energy, 1.9 times more Fat, 2.7 times more Omega 3, 2.6 times more Omega 6, 1.4 times more Carbohydrate and 3.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, dry mix offer comparable quantities of Saturated Fat per 14 ounces.