Comparing Nutrients in 14 ounces Pie, coconut creme, commercially prepared VS Pie, mince, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	40.8% 1183kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	86.5% 27.7g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	44.7% 0.71g	1.6g per day for Men 19-50 years
Omega 6	34.3% 5.83g	62% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	147% 191g	130g per day for Men 19-50 years
Sugars	101% 73.5g	155% 112g	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	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	12% 107μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	20% 0.26mg	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	23% 91μg	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	26% 23.4mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	11.5% 115mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	50% 0.45mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	45.4% 1.04mg	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% 167mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, coconut creme, commercially prepared vs Pie, mince, prepared from recipe:

• Pie, coconut creme, commercially prepared has 27 times more Vitamin A, 2.4 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 3 times more Vitamin B1, 1.3 times more Vitamin B2, 5.9 times more Vitamin B3, 3.3 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Vitamin B6, Vitamin E and Vitamin K per 14 oz.

Comparing minerals per 14 ounces for Pie, coconut creme, commercially prepared vs Pie, mince, prepared from recipe:

• Pie, coconut creme, commercially prepared has 1.3 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus and 2.1 times more Zinc than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 1.7 times more Copper, 1.9 times more Iron and 3.1 times more Potassium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, coconut creme, commercially prepared has 1.5 times more Fat and 2.6 times more Saturated Fat than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars and 2 times more Fiber than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Energy and Protein per 14 oz.
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.