Comparing Nutrients in 14 ounces Pie, coconut creme, commercially prepared VS 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	40.8% 1183kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	130% 169g	130g per day for Men 19-50 years
Sugars	101% 73.5g	117% 85g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.16% 0.12mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	13.6% 16.3μg	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	11.5% 115mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	20.7% 0.19mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	38.7% 0.89mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	88% 1322mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 5.4 times more Vitamin A, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.6 times more Vitamin B9, more Vitamin C and 11.5 times more Vitamin E than Pie, coconut creme, commercially prepared.

Comparing minerals per 14 ounces for Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 1.3 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium and 2 times more Zinc than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.5 times more Iron and 1.6 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, fried pies, fruit have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, coconut creme, commercially prepared has 2.8 times more Saturated Fat than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 7.6 times more Omega 3, 3.3 times more Omega 6, 2 times more Fiber and 1.4 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 14 oz.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.