Comparing Nutrients in 300 calories Pie, coconut creme, commercially prepared VS Pie, peach

Weight per 300 calories

• Pie, coconut creme, commercially prepared: 101g
• Pie, peach: 134g

Pie, coconut creme, commercially prepared has 1.3 times more energy per 100g than Pie, peach. It has high energy density when compared to other foods. Pie, peach having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Pie, peach	3%	39%	58%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Pie, peach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	14% 13.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.076g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	27.5% 4.67g	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	34% 44g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	30% 21.7g	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	2.8% 1.07g	38g per day for Men 19-50 years
Protein	3.78% 2.1g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Pie, peach	Recommended Dietary Allowance
Vitamin A	3.02% 27μg	1.5% 13.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	3.05% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.27% 0.068mg	2.37% 0.031mg	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	9.7% 39μg	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	1.34% 1.2mg	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	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.34μg	3.7% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Pie, peach	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.07% 10.7mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	7.9% 0.071mg	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	8.37% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	1.9% 8.04mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	8.85% 0.2mg	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	4.2% 29.5mg	700mg per day for Men 19-50 years
Potassium	1.92% 65.4mg	4.92% 167mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.34μg	3.17% 1.74μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	1.97% 73g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has 2 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B12 and 1.2 times more Vitamin K than Pie, peach.
• While Pie, peach contains 1.6 times more Vitamin B1, 5.5 times more Vitamin B9 and 8.3 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Pie, peach have insufficient amounts of Vitamin B3, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Pie, peach:

• Pie, coconut creme, commercially prepared has 1.2 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Selenium and 3.9 times more Zinc than Pie, peach.
• While Pie, peach contains 2.6 times more Potassium and 1.4 times more Sodium than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, peach have similar amounts of Copper per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, peach have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie, coconut creme, commercially prepared has 1.2 times more Fat, 3.5 times more Saturated Fat and 1.2 times more Fiber than Pie, peach.
• While Pie, peach contains 4.5 times more Omega 3 and 3.2 times more Omega 6 than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Pie, peach have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Pie, coconut creme, commercially prepared as well as Pie, peach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.