Comparing Nutrients in 1 kilogram Pie, blueberry, prepared from recipe VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, prepared from recipe	4%	43%	53%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	84.5% 2450kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	287% 373g	130g per day for Men 19-50 years
Sugars	NA	255% 185g	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	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	48.2% 27g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	52.3% 0.68mg	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	57.5% 230μg	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	7% 70mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	75.6% 0.68mg	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	154% 12.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	190% 4.38mg	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	43% 300mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	14% 512g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, blueberry, prepared from recipe VS Pie, coconut creme, commercially prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, blueberry, prepared from recipe versus 1 kg of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie, blueberry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Pie, blueberry, prepared from recipe has 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 6 times more Vitamin B3 and 3.3 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 13.5 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin B12 than Pie, blueberry, prepared from recipe.
• 1 kilogram of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Pie, blueberry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Pie, blueberry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Pie, blueberry, prepared from recipe has 1.5 times more Iron and 1.4 times more Selenium than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 4.1 times more Calcium, 2.5 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus and 2.4 times more Zinc than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, coconut creme, commercially prepared contain similar levels of Copper and Sodium per one kilogram.
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Pie, blueberry, prepared from recipe as well as Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, blueberry, prepared from recipe has 2.5 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 1.4 times more Fat and 2.4 times more Saturated Fat than Pie, blueberry, prepared from recipe.
• Both Pie, blueberry, prepared from recipe and Pie, coconut creme, commercially prepared offer comparable quantities of Energy and Carbohydrate per one kilogram.