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

Macros Ratio

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

Macro Nutrients

	Pie, mince, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	100% 2890kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	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	369% 480g	287% 373g	130g per day for Men 19-50 years
Sugars	390% 283g	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	46.4% 26g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	65.6% 59mg	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	10% 1.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	22% 220mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	186% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	60% 420mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	10% 374g	11.7% 432g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pie, mince, 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, mince, prepared from recipe vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Pie, mince, prepared from recipe has 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.
• While 1 kg of Pie, coconut creme, commercially prepared contains 27 times more Vitamin A, 2.4 times more Vitamin B5 and more Vitamin B12 than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Pie, mince, 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, Vitamin B9 and Vitamin C
• Both Pie, mince, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Pie, mince, prepared from recipe has 1.7 times more Copper, 1.9 times more Iron, 3.1 times more Potassium, 1.2 times more Selenium and 1.2 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 Magnesium, 1.7 times more Manganese, 2 times more Phosphorus and 2.1 times more Zinc than Pie, mince, prepared from recipe.
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, mince, prepared from recipe has 2.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 1.2 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 1.5 times more Fat and 2.6 times more Saturated Fat than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Pie, coconut creme, commercially prepared offer comparable quantities of Energy per one kilogram.