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

Weight per 300 calories

• Pie, coconut creme, commercially prepared: 101g
• Pie, mince, prepared from recipe: 104g

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, mince, prepared from recipe?

Macros Ratio

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

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	4.7% 0.076g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	16.2% 2.76g	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	38.3% 50g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	40.5% 29.4g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.78% 2.1g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	3.02% 27μg	0.12% 1.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	2.08% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.27% 0.068mg	5.2% 0.067mg	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	5.97% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.03% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.8% 6.12mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.34μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	13% 0.12mg	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	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	12% 0.27mg	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	6.23% 43.6mg	700mg per day for Men 19-50 years
Potassium	1.92% 65.4mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.34μg	12.5% 6.85μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	2.08% 0.23mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	1.05% 39g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has 26.2 times more Vitamin A, 2.3 times more Vitamin B5 and more Vitamin B12 than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.1 times more Vitamin B3, 3.4 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Vitamin B6 and Vitamin K per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

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

• Pie, coconut creme, commercially prepared has 1.4 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus and 2.1 times more Zinc than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 1.7 times more Copper, 1.9 times more Iron, 3.2 times more Potassium, 1.3 times more Selenium and 1.3 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, coconut creme, commercially prepared has 1.5 times more Fat and 2.5 times more Saturated Fat than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.5 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Carbohydrate, 1.6 times more Sugars, 2.1 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, mince, prepared from recipe have similar amounts of Energy per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, mince, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.