Comparing Nutrients in 14 ounces Pie, coconut creme, commercially prepared VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	40.8% 1183kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	115% 37g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	77.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	172% 223g	130g per day for Men 19-50 years
Sugars	101% 73.5g	23% 16.8g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.33g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	13.7% 0.18mg	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	67.5% 270μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	42.8% 0.38mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	NA	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked 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, frozen, ready-to-bake, enriched, baked 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, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Pie, coconut creme, commercially prepared have more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin B12 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 6 times more Vitamin B1, 1.9 times more Vitamin B2, 17.3 times more Vitamin B3, 1.9 times more Vitamin B5, 9.7 times more Vitamin B9, 3.6 times more Vitamin E and 1.5 times more Vitamin K than Pie, coconut creme, commercially prepared.
• 14 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A and Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pie, coconut creme, commercially prepared vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Pie, coconut creme, commercially prepared have 1.4 times more Calcium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.4 times more Copper, 3.5 times more Iron, 1.8 times more Potassium, 1.3 times more Selenium and 2.3 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, coconut creme, commercially prepared have 4.4 times more Sugars than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.7 times more Energy, 1.7 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Carbohydrate, 2.5 times more Fiber and 3.1 times more Protein than Pie, coconut creme, commercially prepared.