Comparing Nutrients in 300 calories Pie, cherry, prepared from recipe VS Pie, coconut creme, commercially prepared

Weight per 300 calories

• Pie, cherry, prepared from recipe: 111g
• Pie, coconut creme, commercially prepared: 101g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Pie, cherry, prepared from recipe or Pie, coconut creme, commercially prepared?

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	17.2% 16.7g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.7% 0.076g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	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	3.44% 1.3g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	3.78% 2.1g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	3.6% 32.2μg	3.02% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	4.2% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.73% 0.14mg	4.83% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	5.27% 0.068mg	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	7.5% 30μg	1.76% 7.05μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.03% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.23% 1.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1% 6.04IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.45% 5.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.086mg	7.6% 0.068mg	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	25.7% 2.06mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.8% 20mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	19% 0.44mg	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	4.76% 33.3mg	12.2% 85.6mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.6mg	1.92% 65.4mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.67μg	9.7% 5.34μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	13.7% 205mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	1.38% 51g	1.18% 43.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, cherry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• Pie, cherry, prepared from recipe has 3.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7 times more Vitamin B3 and 4.3 times more Vitamin B9 than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Vitamin A per 300 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Pie, cherry, prepared from recipe vs Pie, coconut creme, commercially prepared:

• Pie, cherry, prepared from recipe has 1.2 times more Copper, 2.6 times more Iron and 1.6 times more Selenium than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 2 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus and 2.1 times more Zinc than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Sodium per 300 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, cherry, prepared from recipe has 3 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Protein than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 2.1 times more Saturated Fat than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Pie, coconut creme, commercially prepared have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Pie, cherry, prepared from recipe as well as Pie, coconut creme, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.