Comparing Nutrients in 14 ounces Pie, fried pies, fruit VS Pie, coconut creme, commercially prepared

Macros Ratio

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

Macro Nutrients

	Pie, fried pies, fruit	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	43.2% 1254kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.75g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	114% 148g	130g per day for Men 19-50 years
Sugars	117% 85g	101% 73.5g	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	27% 10.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21.3% 12g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.66mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	20.8% 0.27mg	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	18% 71.4μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.97% 24IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.5% 6.83mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	30% 0.27mg	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	60.5% 4.84mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	75.6% 1.74mg	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	24.4% 171mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	88% 1322mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.03% 149g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Pie, coconut creme, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie, fried pies, fruit versus 14 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pie, fried pies, fruit have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.6 times more Vitamin B9 and 11.5 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 5.4 times more Vitamin A, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin B12 and 1.3 times more Vitamin K than Pie, fried pies, fruit.
• 14 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin A
• 14 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Pie, fried pies, fruit as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Pie, fried pies, fruit have 1.5 times more Iron and 1.6 times more Sodium than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 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.
• Both Pie, fried pies, fruit as well as Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie, fried pies, fruit have 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.
• While 14 oz of Pie, coconut creme, commercially prepared contain 2.8 times more Saturated Fat than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Pie, coconut creme, commercially prepared offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per 14 ounces.