Comparing Nutrients in 300 calories Pie, coconut creme, commercially prepared VS Pie, fried pies, fruit

Weight per 300 calories

• Pie, coconut creme, commercially prepared: 101g
• Pie, fried pies, fruit: 95g

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

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Pie, fried pies, fruit?

Macros Ratio

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

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.076g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	27% 4.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	31% 40.4g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	28% 20.3g	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	3.44% 1.3g	6.5% 2.47g	38g per day for Men 19-50 years
Protein	3.78% 2.1g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	3.02% 27μg	0.53% 4.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.27% 0.068mg	2.2% 0.028mg	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	1.76% 7.05μg	4.27% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.03% 0.12μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.37% 1.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1% 6.04IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.34μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	4.96% 0.045mg	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	10% 0.81mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	2.26% 9.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	9.25% 0.21mg	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	12.2% 85.6mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	1.92% 65.4mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.34μg	4.14% 2.28μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	0.96% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 5.7 times more Vitamin A, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B12 and 1.4 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2.7 times more Vitamin B1, 6.7 times more Vitamin B3, 2.4 times more Vitamin B9 and 10.8 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, fried pies, fruit have similar amounts of Vitamin B2 per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Pie, fried pies, fruit:

• Pie, coconut creme, commercially prepared has 1.5 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Selenium and 2.2 times more Zinc than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.4 times more Iron and 1.5 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, coconut creme, commercially prepared has 3 times more Saturated Fat than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 7.1 times more Omega 3, 3.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, fried pies, fruit have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.