Comparing Nutrients in 1 kilogram 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	109% 3160kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	76.8% 24.6g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	355% 5.68g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	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	328% 426g	287% 373g	130g per day for Men 19-50 years
Sugars	295% 214g	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	68.4% 26g	34.2% 13g	38g per day for Men 19-50 years
Protein	53.6% 30g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	45% 180μg	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	50% 1.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	115% 17mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	44% 53μg	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	22% 220mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	153% 12mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	61.4% 430mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	222% 3330mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	10% 376g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Pie, coconut creme, commercially prepared per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, fried pies, fruit 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, fried pies, fruit vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Pie, fried pies, fruit has 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 1 kg of Pie, coconut creme, commercially prepared contains 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.
• 1 kilogram of Pie, fried pies, fruit have insufficient amounts of Vitamin A
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Pie, fried pies, fruit vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Pie, fried pies, fruit has 1.5 times more Iron and 1.6 times more Sodium than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, fried pies, fruit has 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 1 kg of Pie, coconut creme, commercially prepared contains 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 one kilogram.